For TimeMetconBenchmark
Heartbreak Kid
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
10Front Squat
↳ 185/135 lbs (84/61 kg)
20Chest-to-Bar Pull-Up
50Double-Under
Coaching Tips
Strategy
- 1Break the front squats into manageable sets if you struggle with heavy weight – consider 5-5.
- 2Stay consistent with your double-unders to avoid fatigue, focusing on form; if tired, revert to single-unders for rhythm.
- 3For Chest-to-Bar Pull-Ups, focus on a strong kip to help get your chest to the bar efficiently without burning out your arms too soon.
- 4Use effective transitions between movements to minimize time lost; set up your barbell and rope close together.
- 5Pace yourself in the first round to gauge your stamina for the subsequent rounds.
Safety Considerations
Technical Focus
Ensure proper squat depth and back positioning on front squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Just to get the blood flowing.)
Mobility:
- 5 each side Hip Flexor Stretch(Hold each stretch for about 20 sec.)
- 10 Shoulder Dislocates with PVC(Focus on extension and shoulder mobility.)
- 5 each side Wrist Flexor Stretch(Hold each stretch for about 20 sec.)
Activation: Mini-WOD:
2 rounds- 10 Front Squats (empty bar)(Focus on form and depth.)
- 5 Pull-Ups (kipping or jumping)(Get the chest to the bar.)
- 25 Double-Unders (single-unders if needed)(Practice rhythm.)
Scaling Options
Intermediate
Reduce weight and/or modify movements slightly to accommodate fitness level.
- 1
front squat
Reduce barbell weight as needed.
Weight: 150/105 lbs (68/48 kg)
- 2
chest to bar pull up
Kipping pull-ups or strict if able.
- 3
double under
Reduce double-unders to single-unders or 30 reps.
Scaled
Choose body-friendly variations and lighter weights.
- 1
front squat
Reduce weight more significantly.
Weight: 110/80 lbs (50/36 kg)
- 2
chest to bar pull up
Use banded pull-ups or ring rows.
- 3
double under
Substitute double-unders with 40 single-unders.