For TimeMetconBenchmark07:00
The Final 2
3 Rounds of
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
3 Rounds for Time:
30Toes-to-Bars
21Ground-to-Overheads
↳ 95/65 lbs (43/29 kg)
Time Cap: 7 minutes
Coaching Tips
Strategy
- 1Break Toes-to-Bars into manageable sets; consider 15-15 to avoid fatigue early.
- 2Keep Ground-to-Overheads unbroken if possible, focusing on maintaining form.
- 3Pace yourself through the first round to avoid burning out before the last.
- 4On the Ground-to-Overheads, use your legs to help lift the weight off the ground to save energy.
- 5Stay focused on your transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Maintain a neutral spine during Ground-to-Overheads to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 200m Row(Easy pace to get heart rate up.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders and lats.)
- 5-10 Hip Flexor Stretch - 30 sec(Ensure hips are warmed up for the Ground-to-Overheads.)
- 5-10 Cat-Cow Stretch - 30 sec(Loosen up the spine.)
Activation Sets:
3 rounds- 10 Knees-to-Chest(Activate core and hamstrings.)
- 5-10 Sandbag Ground-to-Overhead(Use a light weight to rehearse movement.)
Scaling Options
Intermediate
Reduce weight on Ground-to-Overheads to 75/55 lbs and scale reps if needed.
- 1
toes to bars
Toes-to-Bars (kipping preferred)
Scaled
Reduce weight on Ground-to-Overheads to 65/45 lbs and use Banded Pull-ups or Leg Raises instead of Toes-to-Bars.
- 1
toes to bars
Banded Pull-ups or Leg Raises
- 2
ground to overheads
Ground-to-Overhead with reduced weight.
Weight: 65/45 lbs (/ kg)
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