Godzilla
3 Rounds
Workout Details
3 Rounds For Time:
↳ 225/145 lbs (102/66 kg)
↳ 365/245 lbs (166/111 kg)
Use plates/blocks to achieve 13" for men and 9" for women.
Coaching Tips
Strategy
- 1Maintain a steady pace on the rope climbs to minimize fatigue on grip strength.
- 2For squat snatches, consider breaking reps into smaller sets (1+1) if needed to maintain form.
- 3Focus on using the hips effectively during back squats and ensuring knees track over toes.
- 4Utilize a controlled descent on deficit handstand push-ups to maintain balance and reduce shoulder strain.
- 5If needed, transition between movements smoothly to avoid unnecessary rest.
Safety Considerations
Technical Focus
Monitor for shoulder stability during pressing movements and squat depth during squats.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Easy pace to warm up.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or broomstick.)
- Hip Flexor Stretch - 1 min each leg
Activation Drills:
2 rounds- 5 Kipping Handstand Push-Ups (without deficit)(Focus on a solid kip.)
- 5 PVC Pipe Squat Snatches(Practice form before using weight.)
- 5 Bodyweight Back Squats(Emphasize depth and form.)
Scaling Options
Intermediate
Reduce weight by ~20% and modify movements as needed.
- 1
legless rope climb
Legless Rope Climbs (15 ft alternated with regular rope climbs)
- 2
squat snatches
Power Snatch with lighter weight
Weight: 180/115 lbs (81.6/52.2 kg)
- 3
back squats
Back Squats with lighter weight
Weight: 295/195 lbs (133.8/88.5 kg)
- 4
deficit handstand push ups
Regular Handstand Push-Ups or Pike Push-Ups
Scaled
Reduce weight by ~40% and modify movements as needed.
- 1
legless rope climb
Regular Rope Climbs or Modified Rope Climbs from seated position
- 2
squat snatches
Dumbbell Snatches or Hang Snatch with lighter weight
Weight: 135/85 lbs (61.2/38.6 kg)
- 3
back squats
Bodyweight Squats or Back Squats with lighter weight
Weight: 225/145 lbs (102/65.8 kg)
- 4
deficit handstand push ups
Knee Push-Ups or Elevated Push-Ups