For TimeMetconBenchmark
Luce
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
1000 mRun
10Muscle-Ups
100Air Squats
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Focus on pacing during the run to conserve energy for the Muscle-Ups.
- 2Aim to complete Air Squats in larger sets (e.g., 20 reps), taking short rest only as needed.
- 3For Muscle-Ups, consider breaking them into smaller sets if fatigue sets in (e.g., 5's or 3's).
- 4Keep transitions quick between movements to maintain momentum during the WOD.
- 5Maintain a tight core during the Air Squats to prevent form breakdown.
Safety Considerations
Technical Focus
Monitor for shoulder stability during Muscle-Ups.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Row moderate pace to elevate heart rate.)
Mobility:
- Shoulder Stretch - 30 sec each side(Focus on shoulders to prepare for Muscle-Ups.)
- Hip Flexor Stretch - 30 sec each side(Stretch hip flexors for running.)
- Squat Hold - 30 sec(Hold at the bottom of a squat to open up hips.)
Activation:
2 rounds- 10 Air Squats(Focus on form.)
- 5 Kipping Swings(Get the rhythm for Muscle-Ups.)
- 20m Bear Crawls(Engage full body for activation.)
Scaling Options
Intermediate
Reduce muscle-up volume and optionally decrease run distance to 800m.
- 1
muscle ups
Pull-Ups + Dips
- 2
run
800m Run
- 3
air squats
Air Squats
Scaled
Reduce muscle-up volume significantly and decrease run distance to 400m.
- 1
muscle ups
Banded Pull-Ups + Jump Dips
- 2
run
400m Run
- 3
air squats
Air Squats