For TimeMetconBenchmark
Schmalls
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
800 mRun
Then 2 Rounds of:
50Burpees
40Pull-Ups
30Pistols
20Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
10Handstand Push-Ups
Then:
800 mRun
Coaching Tips
Strategy
- 1For the runs, aim for a steady, manageable pace, saving some energy for the following rounds.
- 2For Burpees, focus on efficiency; jump with both feet instead of stepping back to save time.
- 3When performing Pull-Ups, use controlled movements and avoid swinging; try to complete them in sets if fatigue sets in.
- 4During Kettlebell Swings, keep your core engaged and hips driving forward to avoid back strain.
- 5Perform Handstand Push-Ups with a strong kick-up, engaging your core; if needed, modify to pike push-ups.
Safety Considerations
Technical Focus
Monitor form on Pistols to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates(Use a resistance band or dowel.)
- Wrist Flexor Stretch - 30 sec each side
Activation:
2 rounds- 10 Kettlebell Swings (light weight)(Use a light kettlebell.)
- 5 Assisted Pull-Ups(Use a band or partner for assistance.)
- 5 Push-Ups
Scaling Options
Intermediate
Reduce weights and modify some movements for appropriate scaling.
- 1
burpees
- 2
pull ups
Banded Pull-Ups
- 3
pistols
Assisted Pistols (using a wall or support)
- 4
kettlebell swings
Weight: 42/26 lbs (19/12 kg)
- 5
handstand push ups
Pike Push-Ups
Scaled
Significantly reduce the volume and complexity of the movements.
- 1
burpees
Step Back Burpees
- 2
pull ups
Ring Rows
- 3
pistols
Box Step-Ups
- 4
kettlebell swings
Weight: 26/18 lbs (12/8 kg)
- 5
handstand push ups
DB Press