For TimeWeightliftingGymnasticsBenchmark04:00
Thick ‘N Quick
Gymnastics
Weightlifting
Solo
Workout Details
For Time
04:00
For Time:
4Rope Climb
3Overhead Squat
↳ 245/165 lbs (111/75 kg)
Time Cap: 4 minutes
Coaching Tips
Strategy
- 1Focus on efficient leg and arm movement during rope climbs to conserve upper body strength for the squats.
- 2Break up the overhead squats into manageable sets if needed, but aim to maintain core engagement and stable overhead position.
- 3Transition quickly between movements to maximize time efficiency, particularly on the rope climbs.
Safety Considerations
Technical Focus
Monitor for adequate depth and overhead stability during squats.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Steady pace to elevate heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 5 each side Hip Flexor Stretch(Hold for 30 seconds.)
- 5 each side Thoracic Spine Rotations(Focus on mobility for your upper back.)
Activation Sets: 3 Rounds of:
3 rounds- 3 Pull-Up (or Banded Pull-Up)(Engaging the upper body.)
- 5 Overhead Squat (Empty Barbell)(Focus on form and depth.)
- 1 Rope Climb simulation (using a low height)(Practice the movement pattern.)
Scaling Options
Intermediate
Reduce weights for overhead squats to approximately 20% less than RX weight.
- 1
overhead squat
Weight: 196/132 lbs (89/60 kg)
- 2
rope climb
Use Banded Rope Climbs or an Assisted Rope Climb.
Scaled
Reduce weights and substitute movements where necessary.
- 1
overhead squat
Use a lighter barbell or dumbbells.
Weight: 147/99 lbs (67/45 kg)
- 2
rope climb
Ring Rows or Jumping Rope Climbs.