OtherHybridBenchmark24:00
Open 17.3
Gymnastics
Weightlifting
Solo
Workout Details
Other
24:00
For Reps:
Prior to 8 minutes, 3 rounds of:
6Chest-to-Bar Pull-Up
6Squat Snatch
↳ 95/65 lbs (43/29 kg)
Then 3 rounds of:
7Chest-to-Bar Pull-Up
5Squat Snatch
↳ 135/95 lbs (61/43 kg)
Prior to 12 minutes, 3 rounds of:
8Chest-to-Bar Pull-Up
4Squat Snatch
↳ 185/135 lbs (84/61 kg)
Prior to 16 minutes, 3 rounds of:
9Chest-to-Bar Pull-Up
3Squat Snatch
↳ 225/155 lbs (102/70 kg)
Prior to 20 minutes, 3 rounds of:
10Chest-to-Bar Pull-Up
2Squat Snatch
↳ 245/175 lbs (111/79 kg)
Prior to 24 minutes, 3 rounds of:
11Chest-to-Bar Pull-Up
1Squat Snatch
↳ 265/185 lbs (120/84 kg)
Coaching Tips
Strategy
- 1Pace yourself in the first set of pull-ups to maintain energy for the later rounds.
- 2Focus on unbroken sets for the Squat Snatches at lower weights to save strength for the heavier rounds.
- 3Utilize small micro-rests (5-10 seconds) between sets of pull-ups if needed to manage fatigue.
- 4Prioritize form over speed, particularly for heavier Squat Snatches to avoid injury.
- 5Plan transitions deliberately between pull-ups and snatches to minimize downtime.
Safety Considerations
Technical Focus
Ensure maintaining proper kip technique in pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Light intensity to engage muscles.)
Mobility Drills:
- 10-12 Shoulder Dislocates(Using a band or broomstick.)
- 30 sec each side Hip Flexor Stretches(Focus on hips and quads.)
- 10 each direction Ankle Circles(To loosen up ankles for squats.)
Activation Sets:
3 rounds- 3-5 Chest-to-Bar Pull-Ups (assisted or kipping)(To practice the movement pattern without fatigue.)
- 5-6 Squat Snatches with PVC Pipe or Light Weight(Focus on technique and full range.)
Scaling Options
Intermediate
Reduce weights and pull-up difficulty.
- 1
chest to bar pull ups
Banded Pull-Ups
- 2
squat snatch
Reduce weight by ~20%
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce weights and modify movements.
- 1
chest to bar pull ups
Ring Rows
- 2
squat snatch
Use light bar for movement practice.
Weight: 45/35 lbs (20/16 kg)