For TimeMetconBenchmark
Strange
8 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
8 Rounds For Time:
600 mRun
11Weighted Pull-Up
↳ 53/35 lbs (24/16 kg)
11Walking Lunge
↳ 53/35 lbs (24/16 kg)
11Thruster
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace during the run to avoid exhausting early.
- 2Consider breaking the pull-ups into sets (e.g., 5-6) if fatigued.
- 3Ensure walking lunges are performed with a straight torso and knee alignment to enhance stability.
- 4Keep thrusters unbroken if possible; focus on a strong drive from the legs to support the overhead position.
- 5Transition quickly between movements to optimize time.
Safety Considerations
Technical Focus
Ensure proper form on weighted movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 300m Jogging
Mobility:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Ankle Stretch - 30 sec
Activation:
2 rounds- 10-15 Bodyweight Squats
- 5-10 Light Pull-Ups(Focus on form.)
- 10 Overhead Press with Light Barbell
Scaling Options
Intermediate
Reduce weights for a manageable challenge
- 1
weighted pull up
Weight: 42/26 lbs (19/12 kg)
- 2
walking lunge
Weight: 42/26 lbs (19/12 kg)
- 3
thruster
Weight: 42/26 lbs (19/12 kg)
Scaled
Significantly reduce weights and modify movements as needed
- 1
weighted pull up
Banded Pull-Ups
- 2
walking lunge
Walking Lunges with Bodyweight
- 3
thruster
Dumbbell Press