For TimeMetconBenchmark11:00
Rope Chipper
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
200 mSkiErg
Double-Unders
50 male/40 female reps
200 mRow
Double-Unders
50 male/40 female reps
643 mAssault Air Bike
Double-Unders
50 male/40 female reps
200 mRow
Double-Unders
50 male/40 female reps
200 mSkiErg
90 ftSled Pull
↳ 310/220 lbs (141/100 kg)
Coaching Tips
Strategy
- 1Break up the Double-Unders into manageable sets (e.g., sets of 10 or 15) to maintain rhythm and minimize frustration.
- 2On the ski and row distances, maintain a steady pace to avoid burnout. Focus on breathing and technique over speed.
- 3For the Sled Pull, ensure you engage your core and drive with your legs to keep the back safe. Use shorter steps if necessary to maintain control.
- 4Consider using a transition strategy for the equipment: decide ahead how you will move from one to another to save time.
- 5Practice toggling between movements with minimal downtime, especially when switching from the SkiErg to Double-Unders.
Safety Considerations
Technical Focus
Ensure proper form during the sled pull to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 200m Row - 1-2 minutes(Easy pace to warm up the legs.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- Hamstring Stretch - 30 sec each side
Activation:
2 rounds- 10 10 Air Squats
- 10 10 Push-ups
- 10 10 Shoulder Pass-Throughs
Scaling Options
Intermediate
Reduce the sled pull weight by ~20%, adjust Double-Under reps to 35/30 for scaling.
- 1
double unders
Scale to 35/30 Double-Unders
- 2
sled pull
Reduce sled weight by ~20%
Weight: 248/176 lbs (112.5/80 kg)
Scaled
Reduce sled pull weight by ~40%, adjust Double-Under reps to 25/20 for scaling.
- 1
double unders
Scale to 25/20 Double-Unders
- 2
sled pull
Reduce sled weight by ~40%
Weight: 186/132 lbs (84.5/60 kg)