OtherMetconBenchmark
Open 15.2
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
Follow the pattern until you fail to complete both rounds.
Coaching Tips
Strategy
- 1Pace yourself in the first few rounds to conserve energy for later rounds.
- 2Consider breaking up the Overhead Squats into sets (e.g., 5+5) if you start losing form.
- 3Transition quickly between movements to minimize rest time and keep your heart rate up.
- 4Focus on a steady rhythm with Pull-Ups; avoid swinging to maintain strict form.
- 5Keep movements unbroken until you feel fatigued, then break them into manageable sets.
Safety Considerations
Technical Focus
Monitor overhead position during squats to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 10 Hip Openers - 30 sec(Focus on dynamic movement.)
- 3 Squat Holds - 30 sec(Hold the bottom of the squat position.)
Activation:
2 rounds- 5 Overhead Squat with PVC(Focus on form, not weight.)
- 3-5 Pull-Ups (kipping or strict as able)
- 5 Burpees(Keep them light and quick.)
Scaling Options
Intermediate
Reduce overhead squat weight by 20% and pull-up difficulty.
- 1
overhead squat
Weight: 76/52 lbs (34.5/23.5 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Reduce overhead squat weight by 40% and substitute pull-ups.
- 1
overhead squat
Weight: 57/39 lbs (25.9/17.7 kg)
- 2
chest to bar pull up
Ring Rows