For TimeMetconBenchmark
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Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
2414 mRun
120Double-Under
100Air Squat
80Chest-to-Bar Pull-Up
60GHD Sit-Up
40Clean-and-Jerk
↳ 115/85 lbs (52/39 kg)
20Strict Deficit Handstand Push-Up
4.5 inch
Coaching Tips
Strategy
- 1Pace the run to preserve energy for high-rep movements later.
- 2Break up the Double-Unders into manageable sets (e.g., 30s for 120 total).
- 3Keep Air Squats steady; avoid going to failure; consider micro-rests if needed.
- 4For the Chest-to-Bar Pull-Ups, focus on maintaining a strong kip to conserve energy.
- 5Manage transitions between movements to minimize downtime.
- 6On Clean-and-Jerks, ensure form is prioritized over speed, especially under fatigue.
Safety Considerations
Technical Focus
Monitor form on high-rep movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2 min(Easy pace, warm-up run to prepare the body.)
Mobility Stretches:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders for overhead work.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up hips for squats and cleans.)
- 10 each leg Leg Swings - 1 min(Increase hip mobility.)
Activation Sets:
2 rounds- 10 Air Squats - null
- 10 Push-Ups - null(Engage shoulders and core.)
- 20 Jumping Jacks - null(Elevate heart rate.)
Scaling Options
Intermediate
Reduce weights and reps slightly for advanced beginners.
- 1
clean and jerk
Reduce weight.
Weight: 95/65 lbs (43/29 kg)
- 2
strict deficit handstand push up
Reduce height of deficit.
Scaled
Reduce reps and modify challenging movements for beginners.
- 1
run
Reduce distance to 1 mile.
- 2
double under
Reduce to single-unders if necessary.
- 3
chest to bar pull up
Use banded pull-ups.
- 4
ghd sit up
Replace with regular sit-ups.
- 5
clean and jerk
Reduce weight.
Weight: 65/45 lbs (29/20 kg)
- 6
strict deficit handstand push up
Modify to regular handstand push-ups.