For TimeMetconBenchmark06:00
Sprint Couplet
Gymnastics
Weightlifting
Solo
Workout Details
For Time
06:00
For Time:
172 ftSled Push
Bar Muscle-Ups
18 reps for men, 15 reps for women
172 ftSled Push
Coaching Tips
Strategy
- 1Pace yourself on the sled pushes, focusing on maintaining good form rather than speed.
- 2On Bar Muscle-Ups, work on kipping technique to conserve energy, and consider breaking them into smaller sets if needed.
- 3Take advantage of rest periods after each sled push to mentally prepare for the muscle-ups.
- 4Ensure you have a good grip and wrist position during the Bar Muscle-Ups to avoid bicep strain.
- 5Maintain a steady breathing pattern throughout to keep your energy levels consistent.
Safety Considerations
Technical Focus
Ensure proper sled-pushing technique to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 30 ft Light Sled Push - 30 sec(Push light sled for distance to warm up.)
- 1 min Jump Rope - 1 min(Continue to warm up with some cardio.)
Mobility Work:
- 10 Shoulder Dislocates - 2 min(Use a resistance band for stretch.)
- 10 each side Hip Flexor Stretch - 2 min(Hold each stretch for 10-15 seconds.)
- 10 Wrist Flexor Stretch - 1 min(Stretch wrists to prepare for muscle-ups.)
Activation:
2 rounds- 10 ft Sled Push (Light Weight) - 1 min(Focus on form and power.)
- 5-10 Pull-Ups (Assisted or Kipping) - 1 min(Activate shoulders and back.)
Scaling Options
Intermediate
Reduce sled weight and muscle-up reps.
- 1
sled push
Use lighter sled.
Weight: 220/150 lbs (100/68 kg)
- 2
bar muscle ups
Scale to pull-ups or bar dips.
Scaled
Use bodyweight movements instead of muscle-ups and lighter sled weight.
- 1
sled push
Use a significantly lighter sled.
Weight: 160/110 lbs (73/50 kg)
- 2
bar muscle ups
Scale to ring rows or jumping pull-ups.