For TimeMetconBenchmark
Girls Gone Wild
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Workouts, Each For Time:
"Fran" at 0:00:
21-15-9 Reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
"Diane" at 4:00:
21-15-9 Reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
"Amanda" at 8:00:
9-7-5 Reps of:
Ring Muscle-Up
Squat Snatch
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself through each workout segment, focusing on form over speed.
- 2Consider breaking up the repetitions on the Thrusters and Deadlifts to maintain proper technique as fatigue sets in.
- 3For Handstand Push-Ups, focus on controlled movements to avoid falling and excessive shoulder stress.
- 4Complete Pull-Ups and Ring Muscle-Ups in smaller sets if necessary to avoid burnout.
- 5Transition quickly but safely between workouts to maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper form on complex lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 200 meters Rowing(Maintain a steady pace.)
Mobility Work:
- 5-10 each side Shoulder Stretch - 30 sec
- 5-10 each side Hip Flexor Stretch - 30 sec
- +10 circles each direction Ankle Mobility - 30 sec
Activation Sets:
2 rounds- 10-15 Air Squats(Focus on depth.)
- 5-10 Push-Ups(Keep core tight.)
- 5-10 Ring Rows(Engage your back.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
deadlift
Weight: 180/125 lbs (82/57 kg)
- 3
squat snatch
Weight: 105/75 lbs (48/34 kg)
- 4
pull up
Banded Pull-Ups
- 5
handstand push up
Pike Push-Ups
- 6
ring muscle up
Ring Rows
Scaled
Reduce weights by ~40%
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
deadlift
Weight: 135/95 lbs (61/43 kg)
- 3
squat snatch
Weight: 80/55 lbs (36/25 kg)
- 4
pull up
Ring Rows
- 5
handstand push up
Dumbbell Press
- 6
ring muscle up
Jump Dips