For TimeHybridBenchmark6:00

Pedal to the Metal 1

Gymnastics

Monostructural

Weightlifting

Solo

Workout Details

For Time

6:00

For Time:

3Peg Board Ascents

24 calRow

16 calBike

8Dumbbell Squat Snatches

↳ 100/70 lbs (45/32 kg)

Time Cap: 6 minutes

Coaching Tips

Strategy

1Pace yourself on the row and bike; these are long efforts and shouldn't be rushed to avoid burning out too quickly.
2Focus on maintaining a tight core throughout peg board ascents to control your movements and protect your shoulders.
3For dumbbell squat snatches, break up the reps into manageable sets (e.g., 4-4) if needed, to maintain form throughout the movement.
4Stay efficient in transition between movements to maximize your time. Consider pre-emptively setting up the dumbbells close to the rower to reduce downtime.
5Keep your breathing steady during the cardio sections; use these to recover slightly before the strength movements.

Safety Considerations

Technical Focus

Ensure proper technique on peg board ascents to avoid shoulder injuries.

Recommended Warm-Up

General Warm-Up:

2 min easy Rowing - 2 min easy(Get the heart rate up.)

Mobility Movements:

30 sec Shoulder Stretch - 30 sec(Focus on shoulder flexibility for peg board ascents.)
30 sec Hip Flexor Stretch - 30 sec(Stretch hip flexors for functional squats.)
30 sec Wrist Flexor Stretch - 30 sec(Prepare wrists for dumbbell work.)

Activation Set:

3 rounds

5 Dumbbell Swings(Lightweight, focus on hip drive.)
5-10 Air Squats(Focusing on depth and stability.)
3 Pull-Ups(Use a band if needed, activating upper body muscles.)

Scaling Options

Intermediate

Reduce weights and calories slightly to ensure a challenging but manageable workload.

1
peg board ascents
Keep the pull-up focus but decrease height to avoid inefficiency.
2
row
Row for 20 calories.
3
bike
Bike for 14 calories.
4
dumbbell squat snatches
Reduce weight to improve form.
Weight: 80/50 lbs (36/23 kg)

Scaled

Alter movements and reduce calorie counts for accessibility.

1
peg board ascents
Assisted climbing or box step-ups.
2
row
Row for 12 calories.
3
bike
Bike for 10 calories.
4
dumbbell squat snatches
Use lighter weights to ensure technique.
Weight: 60/35 lbs (27/16 kg)

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