OtherMetconBenchmark
Open 14.2
2-round increasing ladder every 3 min
Weightlifting
Gymnastics
Solo
Workout Details
Other
For As Long As Possible:
0:00-3:00
2 rounds of:
10Overhead Squat
↳ 95/65 lbs (43/29 kg)
10Chest-to-Bar Pull-Up
3:00-6:00
2 rounds of:
12Overhead Squat
↳ 95/65 lbs (43/29 kg)
12Chest-to-Bar Pull-Up
6:00-9:00
2 rounds of:
14Overhead Squat
↳ 95/65 lbs (43/29 kg)
14Chest-to-Bar Pull-Up
Continue the pattern until failure.
Coaching Tips
Strategy
- 1Start at a steady pace to gauge your endurance; avoid sprinting the first round.
- 2Focus on form during overhead squats; prioritize technique over speed to maintain efficiency.
- 3Break the pull-ups into manageable sets if fatigue sets in; consider 3-5 reps at a time.
- 4Take quick rest periods between sets to maintain a rhythm, especially as reps increase.
- 5During the last rounds, strategize if to push for more reps or maintain a sustainable pace.
Safety Considerations
Technical Focus
Maintain a neutral spine during overhead squats to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Focus on a steady pace.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on loosening the shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up hips for squats.)
- 5-10 Wrist Stretch - 30 sec(Prepare wrists for overhead work.)
Activation:
2 rounds- 5-10 Overhead Squat (PVC Pipe) - 60 sec(Lightweight or PVC pipe for form demonstration.)
- 5-8 Pull-Ups (Banded/Assisted) - 60 sec(Pre-activate back and arms.)
Scaling Options
Intermediate
Reduce weight and adjust movements based on ability.
- 1
overhead squat
Overhead Squat with lighter barbell
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Chest-to-Bar Pull-Ups with band assistance
Scaled
Further reduce weight and provide alternative movements for higher accessibility.
- 1
overhead squat
Goblet Squats or Overhead Squat with very light barbell
Weight: 40/30 lbs (18/14 kg)
- 2
chest to bar pull up
Banded Pull-Ups or Ring Rows