For TimeMetconBenchmark
Main Course
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
60 calBike
50Toes-to-Bars
40Shoulder-to-Overheads
↳ 115/75 lbs (52/34 kg)
30Bar Facing Burpees
20Overhead Squats
↳ 115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Break up high-rep movements like Toes-to-Bars into manageable sets to avoid fatigue.
- 2Transition quickly between movements to minimize downtime but prioritize form over speed.
- 3For the Shoulder-to-Overheads and Overhead Squats, focus on maintaining mobility in your shoulders and hips.
- 4Monitor your breathing throughout the bike segments to keep a steady pace.
- 5Keep your burpees efficient by using a powerful jump rather than a slow step to save energy.
Safety Considerations
Technical Focus
Ensure a stable core during overhead movements to prevent injury.
Recommended Warm-Up
General Cardio:
- Assault Bike - 2 min easy(Focus on revving the engine with smooth pedaling.)
Mobility:
- Shoulder Stretch - 1 min(Open up the shoulders.)
- Hip Flexor Stretch - 1 min(Stretch out the hip flexors.)
- Squat Hold - 1 min(Work on squatting deep for overhead positions.)
Activation:
2 rounds- 10 Push Press (light)(Use about 25-50% of your working weight.)
- 10 Air Squats(Focus on form and stability.)
- 30 sec Plank Hold(Activate your core for the workout.)
Scaling Options
Intermediate
Reduce weights and/or reps slightly.
- 1
bike
60/50 calorie Assault Bike
- 2
toes to bars
40 Toes-to-Bars
- 3
shoulder to overheads
40 Shoulder-to-Overheads
Weight: 95/65 lbs (43/29 kg)
- 4
bar facing burpees
30 Bar Facing Burpees
- 5
overhead squats
20 Overhead Squats
Weight: 95/65 lbs (43/29 kg)
Scaled
Significantly lower weights and modify movements.
- 1
bike
40/30 calorie Assault Bike
- 2
toes to bars
40 Knees-to-Elbows
- 3
shoulder to overheads
30 Shoulder-to-Overheads
Weight: 65/45 lbs (29/20 kg)
- 4
bar facing burpees
20 Bar Facing Burpees
- 5
overhead squats
15 Overhead Squats
Weight: 65/45 lbs (29/20 kg)