For TimeMetconHybridBenchmark12:00
The Battleground
Monostructural
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
Rescue Randy Drag
↳ 185/165 lbs (84/75 kg)
2Rope Climbs
400 mRun
Obstacle Course
400 mRun
2Rope Climbs
Rescue Randy Drag
↳ 185/165 lbs (84/75 kg)
Wear 20/14 lb weight vest.
Time Cap: 12 minutes
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the first run to conserve energy for the later movements.
- 2Transition quickly between movements, particularly going from the runs to the obstacle course.
- 3For the rope climbs, focus on using your legs to assist in pulling, reduce upper body fatigue.
- 4Keep the weighted vest snug but comfortable to avoid movement restrictions during the run and drag.
- 5On the Rescue Randy Drag, maintain a strong grip and engage your core to prevent tipping.
Safety Considerations
Technical Focus
Ensure proper technique during the drag to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing - 2 min easy(Focus on smooth, steady pulls.)
Mobility:
- 10 each side Hip Flexor Stretch - 30 sec(Open up the hips for better running efficiency.)
- 10 Shoulder Dislocates - 30 sec(Use a resistance band or PVC pipe.)
- 5 each side Thoracic Spine Rotation - 30 sec(Engage core while rotating.)
Activation:
2 rounds- 10 Bodyweight Squats - 30 sec(Engage legs and core.)
- 5 Pull-Up Holds - 30 sec(Engage shoulders and back.)
- 30 sec High Knees - 30 sec(Get the heart rate up.)
Scaling Options
Intermediate
Reduce weight and complexity for added manageability.
- 1
rescue randy drags
Weight: 150/135 lbs (68/61 kg)
- 2
rope climbs
Banded Rope Climbs
- 3
runs
Reduce distance to 200m.
- 4
obstacle courses
Simplified Obstacle Course.
Scaled
Major reduction to ensure everyone can complete the workout safely.
- 1
rescue randy drags
Weight: 115/95 lbs (52/43 kg)
- 2
rope climbs
Ring Rows.
- 3
runs
200m Walk instead of Run.
- 4
obstacle courses
No obstacles.