For TimeMetconBenchmark
Outer Limits
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
600 mRun
30Lateral-Bar Burpee
20 calAir Bike
15Squat Snatch
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Stay steady and maintain a strong pace during the 600m run; don't sprint too early.
- 2Break down the Lateral-Bar Burpees into manageable chunks (e.g., sets of 5 or 10) to avoid muscular fatigue.
- 3Plan for a consistent pace on the Air Bike; aim to keep your RPMs steady rather than going all out and burning out.
- 4For Squat Snatches, focus on form over speed; prioritize a full squat below parallel and proper overhead stabilization.
- 5Consider doing a quick transition between movements to save time but ensure you maintain composure and technique.
Safety Considerations
Technical Focus
Ensure proper form in Squat Snatches to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Jog - 2-3 min
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec each side(Focus on expanding the hips.)
- 10 Shoulder Dislocates with Band - 1 min
- 10 Dynamic Hamstring Stretch - 1 min(Leg swings in both directions.)
Movement Prep:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5-10 Push-Ups
- 10 Kettlebell Deadlifts (Light Weight)(Warm-up the posterior chain.)
Scaling Options
Intermediate
Reduce weight and distance for greater manageability.
- 1
squat snatch
Reduce weight for Squat Snatches.
Weight: 75/55 lbs (34/25 kg)
- 2
air bike
Calorie goal remains the same.
Scaled
Reduce weight and performance volume.
- 1
squat snatch
Reduce weight for Squat Snatches.
Weight: 55/35 lbs (25/16 kg)
- 2
lateral bar burpee
Regular Burpees instead of Lateral-Bar.
- 3
air bike
Calorie goal remains the same, but take longer breaks.