For TimeMetconBenchmark09:00
Games 21.13
4 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
09:00
4 Rounds for Time:
20GHD Sit-Up
8Cheese Curd Burpee over Hay Bale
↳ 100/70 lbs (45/32 kg)
168 ftYoke Carry
↳ 605/425 lbs (274/193 kg)
Rest 1 Minute after each round
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the GHD Sit-Ups.
- 2Break up the Cheese Curd Burpees into smaller sets if fatigue sets in, e.g., 4-4.
- 3Keep your shoulders retracted during the Yoke Carry to maintain core stability.
- 4Utilize the minute of rest wisely to recover your breathing before the next round.
- 5Focus on transitioning quickly between movements to optimize time efficiency.
Safety Considerations
Technical Focus
Ensure proper hip extension during GHD Sit-Ups to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row(Easy pace to warm up.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch(Focus on hip flexors and quads.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe to open up shoulders.)
- 10 Spine Extensions(Dynamic stretches for lower back.)
Activation:
2 rounds- 10 GHD Sit-Ups
- 5 Burpees(Focus on explosive movement.)
- 40 feet Yoke Carry (Light Weight)(Adjust weight to warm up effectively.)
Scaling Options
Intermediate
Reduce weights and modify movements as necessary.
- 1
ghd sit ups
Standard Sit-Ups
- 2
cheese curd burpees over hay bale
Standard Burpees
Weight: 80/50 lbs (36/23 kg)
- 3
yoke carry
Reduce carry distance to 100 ft.
Weight: 485/355 lbs (220/161 kg)
Scaled
Further reduce loads and modify movements for accessibility.
- 1
ghd sit ups
Sit-Ups with feet anchored
- 2
cheese curd burpees over hay bale
Step back burpees
- 3
yoke carry
Bodyweight Yoke Carry (practice movement)