For TimeMetconBenchmark
Nutts
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
10Handstand Push-Up
15Deadlift
↳ 250/175 lbs (113/79 kg)
25Box Jump
30/24 inch box
50Pull-Up
100Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
200Double-Under
400 mRun
With 45/35 lb plate
Coaching Tips
Strategy
- 1Pace yourself on the heavier deadlift and transitions between exercises to avoid burnout.
- 2Consider breaking the pull-ups into smaller sets (e.g., 5s or 10s) to maintain technique and avoid excessive fatigue.
- 3Aim for unbroken sets on the box jumps to keep momentum, but take short rests if needed to prevent loss of technique.
- 4For double-unders, practice efficient arm rotation to maintain speed and rhythm.
- 5Plan your run pace based on energy levels and ensure you're maintaining a steady speed throughout.
Safety Considerations
Technical Focus
Ensure proper form and alignment in overhead movements to avoid shoulder strain.
Recommended Warm-Up
- Air Squats - 2 min easy(Focus on mobility and getting the heart rate up.)
- 10-15 Shoulder Dislocates(Use a band or stick.)
- Hip Flexor Stretch - 30 sec each side(Open up the hips for running.)
- Quads Stretch - 30 sec each side(Flexibility for box jumps and deadlifts.)
Mini-WOD for Activation:
2 rounds- 5 Push-Ups(Focus on core stability.)
- 5 Deadlifts (Light)(Use ~50% of your working weight.)
- 5 each leg Box Step-Ups(Warm up legs for the jumps.)
Scaling Options
Intermediate
Reduce deadlift and wall ball weights, modify pull-ups.
- 1
handstand push ups
Pike Push-Ups
- 2
deadlifts
Weight: 200/140 lbs (90/63 kg)
- 3
box jumps
Step-Ups
- 4
pull ups
Banded Pull-Ups
- 5
wall ball shots
Weight: 16/10 lbs (7/4.5 kg)
- 6
double unders
Single-Unders
- 7
runs
Run without weight
Scaled
Further reduce weights and modify movements.
- 1
handstand push ups
Wall Push-Ups
- 2
deadlifts
Weight: 150/105 lbs (68/47.5 kg)
- 3
box jumps
Box Step-Ups with lower height
- 4
pull ups
Ring Rows
- 5
wall ball shots
Weight: 12/8 lbs (5.5/3.5 kg)
- 6
double unders
Single-Unders
- 7
runs
Run without weight