For TimeMetconBenchmark
Satan’s Whiskers
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
10Chest-to-Bar Pull-Up
10Front Squat
↳ 165/115 lbs (75/52 kg)
10Burpee
Coaching Tips
Strategy
- 1Aim to complete the pull-ups in sets to avoid grip fatigue; consider breaking them into 5 sets of 2-3 if needed.
- 2Keep the front squats unbroken if possible, focus on an even pace to complete all reps.
- 3Burpees should be performed with consistent rhythm; don’t rush them but keep moving steadily to maintain heart rate.
- 4Use rest time effectively, especially between movements, to avoid excessive fatigue in later rounds.
- 5Pacing is key; find a consistent but challenging speed that you can maintain throughout all three rounds.
Safety Considerations
Technical Focus
Ensure full range of motion on pull-ups and maintain a stable core during squats
Recommended Warm-Up
General Warm-Up:
- 60 Jumping Jacks(Focus on getting heart rate up.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 Hip Openers(Focus on moving through full range.)
- 10 Ankle Mobilizations(Stand on one leg and flex the ankle.)
Activation Sets:
2 rounds- 5 Pull-Ups (kipping or strict)(Use bands if necessary.)
- 5 Light Front Squats(Use an empty barbell for warm-up.)
- 5 Burpees (slow pace)(Focus on form and tempo.)
Scaling Options
Intermediate
Reduce weights and modify pull-ups if necessary.
- 1
chest to bar pull ups
Banded Pull-Ups
- 2
front squats
Weight: 135/95 lbs (61/43 kg)
- 3
burpees
Scaled
Further reduce weights and modify pull-ups significantly.
- 1
chest to bar pull ups
Ring Rows
- 2
front squats
Weight: 95/65 lbs (43/29 kg)
- 3
burpees