For TimeMetconBenchmark20:00
First Cut
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
4 Rounds for Time:
400 mRun
3Legless Rope Climb
7Squat Snatch
↳ 185/130 lbs (84/59 kg)
Coaching Tips
Strategy
- 1Pace the run to avoid burnout before the rope climbs and the squat snatches.
- 2Focus on keeping the rope climbs smooth; use your legs as much as possible, even legless.
- 3For squat snatches, ensure proper technique throughout; consider breaking the reps into sets of 3-4 if fatigued.
- 4Micro-rest during transitions between movements can help maintain overall pace.
Safety Considerations
Technical Focus
Maintain a neutral spine during the rope climbs to avoid back injuries.
Recommended Warm-Up
Warm-Up: General Cardio
- 2 min Light Jog - 2 min easy(Gentle pace to prepare for the run.)
Mobility Work
- 5 each side Shoulder Stretch - 20 sec(Open up the shoulders for the squat snatch.)
- 5 each side Hip Flexor Stretch - 30 sec(Loosen the hips for better squatting mechanics.)
- 5 each side Ankle Mobility - 20 sec(Prepare the ankles for the squat and running.)
Activation Set
2 rounds- 10 Air Squats(Focus on depth and technique.)
- 30 sec High Knees(Get the heart rate up and loosen the legs.)
- 8-10 Inverted Row(Engage the upper body for climbing.)
Scaling Options
Intermediate
Reduce Squat Snatch weight by ~20%; use legs in rope climbs; maintain distance for run.
- 1
squat snatch
Reduce weight for Snatches.
Weight: 150/105 lbs (68/48 kg)
- 2
legless rope climb
Allow leg assistance on climbs.
Scaled
Reduce Squat Snatch weight by ~40%; perform assisted rope climbs; maintain distance for run.
- 1
squat snatch
Reduce weight for Snatches.
Weight: 110/75 lbs (50/34 kg)
- 2
legless rope climb
Perform banded rope climbs or ring rows.