For TimeMetconBenchmark
René
7 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
7 Rounds for Time:
400 mRun
21Walking Lunge
15Pull-Up
9Burpee
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the 400m run to maintain energy for the subsequent movements, especially for those who might feel fatigued early.
- 2Try to keep the Walking Lunges unbroken, utilizing short pauses if needed to reset stance.
- 3For Pull-Ups, break into smaller sets if needed to avoid muscle fatigue; aim for 2-3 sets per round.
- 4Focus on keeping your core engaged during Burpees to protect your back and maintain speed.
- 5Wear the weight vest comfortably, ensuring it doesn't bounce on the runs; adjust straps for stability.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of each Pull-Up to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min(At a moderate pace to warm up the legs.)
Mobility Stretches:
- 5 per side Hip Flexor Stretch(Hold each stretch for a couple of breaths.)
- 5 per side Shoulder Stretch(Open up shoulders for Pull-Ups.)
Activation Mini-WOD:
2 rounds- 5 5 Burpees(Increase intensity while practicing perfect form.)
- 10 10 Walking Lunges(Use body weight to warm up legs.)
- 3 3 Pull-Ups(Use a band if necessary to ensure success.)
Scaling Options
Intermediate
Reduce weight and amend some movements for technique.
- 1
walking lunge
Walking Lunges without weight vest.
- 2
pull up
Banded Pull-Ups.
Scaled
Further reduce weight and simplify movements.
- 1
walking lunge
Walking Lunge step-ups.
- 2
pull up
Ring Rows or assisted Pull-Ups.