For TimeMetconBenchmark
Napalm
2 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
10Bar Muscle-Up
20Bar Facing Burpee
30Deadlift
↳ 225/155 lbs (102/70 kg)
40Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
Coaching Tips
Strategy
- 1Pace your Bar Muscle-Ups by breaking them into manageable sets; consider 5-5 if needed to avoid fatigue.
- 2When transitioning to Bar Facing Burpees, keep an efficient rhythm to maintain a steady pace.
- 3For Deadlifts, maintain a strong and flat back, and ensure your grip is secure to prevent rounding.
- 4On Wall Ball Shots, focus on a consistent squat depth and follow through with your arm extension to hit the target consistently.
- 5Utilize small rests between high-rep movements like Wall Balls to maintain form.
Safety Considerations
Technical Focus
Ensure proper hip extension and full range of motion on Bar Muscle-Ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on steady cardio to elevate heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or a PVC pipe to aid mobility.)
- 10-15 Hip Openers(Dynamic stretches to mobilize the hips.)
- 10 Ankle Mobility(Address the ankles for better squat depth.)
Movement Activation:
2 rounds- 5-8 Light Deadlifts(Focus on form with light weight.)
- 5-10 Jumping Pull-Ups(Start activating shoulders and pull-up motion.)
Scaling Options
Intermediate
Reduce load and modify movements slightly for endurance.
- 1
bar muscle ups
Banded Pull-Ups
- 2
deadlifts
Weight: 180/125 lbs (/ kg)
- 3
wall ball shots
Weight: 25/15 lbs (/ kg)
Scaled
More significant modifications for accessibility.
- 1
bar muscle ups
Ring Rows + Jump Dips
- 2
deadlifts
Weight: 135/95 lbs (/ kg)
- 3
wall ball shots
Weight: 20/12 lbs (/ kg)