For TimeMetconBenchmark
Sean
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds For Time:
11Chest-to-Bar Pull-Up
22Front Squat
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds; consider breaking the pull-ups into smaller sets if needed.
- 2Focus on maintaining form during front squats, especially as fatigue sets in; keep elbows up and chest proud.
- 3Transition quickly between movements; have your barbell loaded and ready to go before starting your pull-ups.
- 4Stay mindful of your grip on the pull-up bar to avoid tearing; consider using chalk if necessary.
- 5Keep your core engaged during both movements to maintain stability.
Safety Considerations
Technical Focus
Ensure full range of motion for pull-ups; avoid excessive swinging.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Shoulder Stretch - 1 min(Focus on loosening shoulders for pull-ups.)
- Hip Flexor Stretch - 1 min(Helps improve front squat depth.)
Activation Rounds:
2 rounds- duration Jumping Pull-Ups(Do 5 reps to activate pulling muscles.)
- 5 Front Squats (Light Weight)(Use light weight to practice form.)
Scaling Options
Intermediate
Reduce weight and reps to manage fatigue and maintain form.
- 1
chest to bar pull ups
Banded Pull-Ups
- 2
front squats
Front Squats (60/45 lbs)
Weight: 60/45 lbs (27/20 kg)
Scaled
Further reduce weight and change movements for less intensity.
- 1
chest to bar pull ups
Ring Rows
- 2
front squats
Front Squats (45/35 lbs)
Weight: 45/35 lbs (20/16 kg)