For TimeMetconBenchmark
Legion 8
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
8 Rounds For Time:
8Thrusters
↳ 75/55 lbs (34/25 kg)
8Chest-to-Bar Pull-Ups
8Clapping Push-Ups
8Power Snatches
↳ 75/55 lbs (34/25 kg)
8Knees-to-Elbows
8Sumo Deadlift High-Pulls
↳ 75/55 lbs (34/25 kg)
8Handstand Push-Ups
8Toes-to-Bar
Cash Out:
800 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the rounds; avoid going too hard too early.
- 2Try to keep Thrusters and Snatches unbroken; this will help maintain efficiency.
- 3Use kipping for Pull-Ups to minimize fatigue; focus on using your hips effectively.
- 4Take short breaks between movements, especially the high-skill ones like Handstand Push-Ups and Chest-to-Bar Pull-Ups.
- 5For the Cash Out, pace the run; it's not a sprint but an opportunity to recover and finish strong.
Safety Considerations
Technical Focus
Ensure proper alignment during overhead movements to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10 Shoulder Dislocates with PVC
- 10 per side Hips Opening Stretch
- 30 sec Wrist Stretch
Activation Set:
2 rounds- 5 Thrusters (Empty Barbell)
- 5 Kipping Pull-Ups (or Jumping Pull-Ups)
- 5 Handstand Push-Ups (or Pike Push-Ups)
Scaling Options
Intermediate
Reduce weights and intensity for movements.
- 1
thrusters
Weight: 60/45 lbs (27/20 kg)
- 2
power snatches
Weight: 60/45 lbs (27/20 kg)
- 3
sumo deadlift high pulls
Weight: 60/45 lbs (27/20 kg)
Scaled
Significantly reduce weights, modify movements as necessary.
- 1
thrusters
Weight: 40/30 lbs (18/14 kg)
- 2
power snatches
Weight: 40/30 lbs (18/14 kg)
- 3
sumo deadlift high pulls
Weight: 40/30 lbs (18/14 kg)
- 4
chest to bar pull ups
Banded Pull-Ups
- 5
knees to elbows
Knees to Chest
- 6
handstand push ups
Pike Push-Ups