For TimeMetconBenchmark
Schlitz
4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
400 mRun
4Muscle-Up
40Double-Under
Coaching Tips
Strategy
- 1Pace the run to maintain energy for the muscle-ups and double-unders.
- 2Consider breaking the muscle-ups into smaller sets if needed to avoid fatigue.
- 3Keep double-unders unbroken if capable; focus on rhythm and coordination.
- 4Transition quickly between exercises to minimize downtime.
- 5Use efficient breathing patterns during the run to enhance endurance.
Safety Considerations
Technical Focus
Ensure proper form during muscle-ups to avoid shoulder injuries.
Recommended Warm-Up
- Run - 2-3 min(Easy pace to warm up legs.)
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders and chest mobility.)
- 5-10 Hip Flexor Stretch - 30 sec(Release tension in hip flexors and quads.)
- 5-10 Ankle Mobility - 30 sec(Prepare ankles for running.)
2 rounds
- 20 Jumping Jacks(Full body activation.)
- 5-10 Ring Rows(Activate pulling muscles in preparation for muscle-ups.)
- 10-15 Double-Under Practice(Focus on timing and rhythm.)
Scaling Options
Intermediate
Reduce muscle-up reps and double-unders slightly.
- 1
muscle up
Pull-ups + Dips
- 2
double under
Single-Unders
Scaled
Further reduced weight and reps.
- 1
muscle up
Banded Pull-ups
- 2
double under
Single-Unders