For TimeMetconBenchmark
The Admiral
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
20Burpee Pull-Up
20Front Squat
↳ 155/105 lbs (70/48 kg)
20Box Jump
24/20 in
Coaching Tips
Strategy
- 1For the Burpee Pull-Ups, maintain a steady pace - don't rush; focus on getting the full extension at the top.
- 2When transitioning to Front Squats, ensure proper grip and core engagement to maintain back position.
- 3During Box Jumps, aim for quick, soft landings to reduce impact on the knees and allow for faster transitions.
- 4Consider breaking the Front Squats into smaller sets if you find yourself struggling to maintain form.
- 5Keep rest periods to a minimum after Box Jumps to maintain your heart rate and overall intensity.
Safety Considerations
Technical Focus
Ensure correct form during squats to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Focus on a smooth rhythm.)
Mobility Work:
- 2 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 per side Ankle Mobility
Activation Drills:
2 rounds- 5 Burpees
- 5 Front Squats (empty barbell)(Focus on form.)
- 5 per leg Box Step-Ups
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
burpee pull up
- 2
front squat
Weight: 125/85 lbs (57/39 kg)
- 3
box jump
Scaled
Reduce weights by approximately 40%.
- 1
burpee pull up
- 2
front squat
Weight: 95/65 lbs (43/29 kg)
- 3
box jump
Box Step-ups instead.