For TimeMetconBenchmark12:00
Games 21.2
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
126 ftSled Drag
↳ 220/180 lbs (100/82 kg)
5Pig Flips
↳ 510/350 lbs (231/159 kg)
12Ring Muscle-Ups
12Bar Muscle-Ups
12Bar Muscle-Ups
12Ring Muscle-Ups
5Pig Flips
↳ 510/350 lbs (231/159 kg)
126 ftSled Drag
↳ 220/180 lbs (100/82 kg)
Coaching Tips
Strategy
- 1Pace the sled drags; they can be very taxing, and maintaining speed is crucial. Consider short bursts of effort rather than going all out at the start.
- 2Plan your rep strategy for muscle-ups; try to keep them unbroken or limit to two sets to reduce rest time.
- 3Use proper technique for pig flips; keep your back straight and engage your core to prevent injury.
- 4Transition quickly between movements to keep your heart rate up and maintain the flow of the WOD.
- 5Focus on breathing and recovery during rest periods, especially after heavy lifts.
Safety Considerations
Technical Focus
Ensure proper technique during muscle-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min
Mobility Work:
- 5 each side Shoulder Stretch - 30 sec
- 5 each side Hip Flexor Stretch - 30 sec
- 5 each side Wrist Flexor Stretch - 30 sec
Activation Series:
2 rounds- 10 Band Pull-Aparts
- 30 ft Sled Push (light weight)
- 5 Kipping Pull-Ups
Scaling Options
Intermediate
Reduce weights and reps for muscle-ups.
- 1
sled drags
Maintain standard distance.
- 2
pig flips
Reduce Pig weight.
Weight: 408/280 lbs (/ kg)
- 3
ring muscle ups
Ring Rows.
- 4
bar muscle ups
Jumping Bar Muscle-Ups.
Scaled
Focus on bodyweight movements and reduce weight significantly.
- 1
sled drags
Maintain standard distance.
- 2
pig flips
Reduce Pig weight.
Weight: 300/200 lbs (/ kg)
- 3
ring muscle ups
Ring Rows.
- 4
bar muscle ups
Banded Bar Muscle-Ups.