For TimeMetconBenchmark
Gator
8 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
8 Rounds For Time:
5Front Squat
↳ 185/135 lbs (84/61 kg)
26Ring Push-Up
Coaching Tips
Strategy
- 1Pace your squats to avoid fatigue; consider breaking sets if form starts to break down.
- 2Focus on a smooth transition between movements to maintain momentum.
- 3Try to keep the ring push-ups unbroken for efficiency, but don’t compromise form, especially if too fatigued.
Safety Considerations
Technical Focus
Ensure knees track over toes during squats to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Keep an easy pace, working on joint mobility.)
Mobility Work:
- 2 per side Hip Flexor Stretch(Focus on stretching hip flexors to enhance squat depth.)
- 10 Shoulder Dislocates(Use a band or PVC pipe to improve shoulder mobility.)
- 2 per side Wrist Flexor Stretch(Include wrist stretches to prepare for push-ups.)
Activation:
2 rounds- 5 Front Squats (Light) - 30 sec(Use an empty barbell to practice form.)
- 5 Ring Push-Ups (Knees on Ground) - 30 sec(To activate shoulders and triceps with reduced load.)
Scaling Options
Intermediate
Reduce weight and modify movements for improved form and comfort.
- 1
front squats
reduce weight by ~20%
Weight: 145/95 lbs (66/43 kg)
- 2
ring push ups
Perform on Parallettes
Scaled
Significantly reduce weight and modify for safety.
- 1
front squats
reduce weight by ~40%
Weight: 110/75 lbs (50/34 kg)
- 2
ring push ups
Perform incline push-ups or regular push-ups.