For TimeMetconBenchmark
Larry
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
21-18-15-12-9-6-3 reps of:
Front Squat
↳ 115/75 lbs (52/34 kg)
Bar Facing Burpee
200 mSandbag Carry
↳ 80/50 lbs (36/23 kg)
Coaching Tips
Strategy
- 1Break the front squats into smaller sets if needed to maintain form, especially as the reps decrease.
- 2Transition quickly between movements to maintain pace; try to minimize time spent resting.
- 3For the bar facing burpees, keep a consistent rhythm; don't rush but avoid resting too long in the down position.
- 4Use your legs to assist in coming up from the burpee and into the next repetition.
- 5Plan to complete the sandbag carries unbroken if you're comfortable, or take short breaks in a strong stance.
Safety Considerations
Technical Focus
Ensure proper squat depth and back posture during the front squat to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a light band or dowel.)
- 10 Ankle Mobility Drills
Activation Sets:
2 rounds- 5 Front Squats (lightweight)(Focus on form.)
- 5 Burpees(Move slowly to prepare joints.)
- 5 Sandbag Shoulder to Shoulder(Alternate sides.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
front squat
Weight: 95/65 lbs (43/29 kg)
- 2
sandbag carry
Weight: 65/40 lbs (29/18 kg)
Scaled
Reduce weights by ~40%.
- 1
front squat
Weight: 70/45 lbs (32/20 kg)
- 2
sandbag carry
Weight: 50/30 lbs (23/14 kg)