For TimeHybridBenchmark
Games 21.5
4 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
4Rope Climb
500 mSki
Men: 500m, Women: 400m
1Sandbag Carry
↳ 200/150 lbs (91/68 kg)
Coaching Tips
Strategy
- 1Pace yourself on the rope climbs to avoid early fatigue; consider breaking them into smaller sets if needed.
- 2Maintain a steady effort on the Ski Erg, aim for a consistent RPM to keep your heart rate manageable.
- 3For the Sandbag Carry, focus on your grip and posture; keep the bag close to your body and use your legs to drive the movement.
Safety Considerations
Technical Focus
Watch for proper technique on rope climbs to prevent falls or injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Ski Erg - 3 min(Use a moderate pace.)
Mobility:
- 30 seconds Shoulder Stretch - 30 sec(Focus on shoulders and lats.)
- 30 seconds each side Hip Flexor Stretch - 1 min(Open up your hips.)
- 30 seconds each side Ankle Flexor Stretch - 1 min(Prevent tightness in ankles.)
Activation:
2 rounds- 1-2 Rope Climbs (low height if possible) - 2 min(Practice the movement pattern.)
- 200 meters Ski Erg (easy effort) - 2 min(Activate your skiing muscles.)
- 10-20 meters Sandbag Carry (light weight) - 2 min(Practice mechanics.)
Scaling Options
Intermediate
Reduce the weights and reps as necessary.
- 1
rope climb
Banded Rope Climbs
- 2
ski
400 meters
- 3
sandbag carry
Reduce weight
Weight: 160/120 lbs (72.57/54.43 kg)
Scaled
Significant reduction in weights and simpler modifications.
- 1
rope climb
Ring Rows
- 2
ski
300 meters
- 3
sandbag carry
Reduce weight significantly.
Weight: 100/75 lbs (45.36/34.02 kg)