For TimeMetconBenchmark14:00
Open 18.3
2 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
14:00
2 Rounds for Time:
100Double-Under
20Overhead Squat
↳ 115/80 lbs (52/36 kg)
100Double-Under
12Ring Muscle-Up
100Double-Under
20Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
100Double-Under
12Bar Muscle-Up
Time cap: 14 minutes
Coaching Tips
Strategy
- 1Break up double-unders into manageable sets to avoid muscle fatigue.
- 2Focus on maintaining a strong overhead position during squats to protect the lower back.
- 3Control your transitions between movements, especially to and from the ring and bar muscle-ups.
- 4For muscle-ups, ensure to use a strong pull and smooth transition to avoid burnout.
- 5Consider doing dumbbell snatches with a focus on technique rather than speed for better execution.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during overhead movements to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2-3 min(Focus on rhythm and getting used to the jump.)
Mobility Work:
- Shoulder Stretch - 1 min each side
- Hip Flexor Stretch - 1 min each side
- Wrist Mobility - 1 min(Circle wrists to warm up for ring and bar muscle-ups.)
Activation Circuit:
3 rounds- 10 Overhead Squats (PVC or light bar)(Focus on keeping the core engaged.)
- 15 Jumping Jacks
- 8 Ring Rows(Engage the lats for shoulder preparation.)
Scaling Options
Intermediate
Reduced weight and modified movements
- 1
double under
Single-Unders
- 2
overhead squat
Weight: 90/60 lbs (41/27 kg)
- 3
ring muscle up
Pull-Ups + Dips
- 4
dumbbell snatch
Weight: 40/30 lbs (18/14 kg)
- 5
bar muscle up
Pull-Ups
Scaled
Significantly reduced weights and movement modifications
- 1
double under
Single-Unders
- 2
overhead squat
Weight: 65/45 lbs (29/20 kg)
- 3
ring muscle up
Banded Pull-Ups + Dips
- 4
dumbbell snatch
Weight: 25/15 lbs (11/7 kg)
- 5
bar muscle up
Ring Rows