For TimeMetconBenchmark
Thompson
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds For Time:
1Rope Climb
from seated
29Back Squats
↳ 95/65 lbs (43/29 kg)
10 mBarbell Farmer Carry
↳ 135/95 lbs (61/43 kg)
2x135/95 lbs
Coaching Tips
Strategy
- 1Pace yourself through the rope climbs, especially if it's your first round. Focus on engaging your core to stabilize while climbing.
- 2Break the back squats into manageable sets (e.g., 10-10-9) to avoid fatigue and maintain form; rest minimally between sets.
- 3Transition quickly between movements; place the barbell in an accessible position before finishing your last squat to save time on the farmer carry.
- 4During the farmer carry, focus on keeping your shoulders back and your core engaged to support the weight; take small, controlled steps to maintain stability.
- 5Alternate arm carry for the farmer carry if grip fatigue sets in, or give your grip a short rest between sets.
Safety Considerations
Technical Focus
Watch for low back rounding during squats and farmer carries; ensure proper grip and posture to avoid falls.
Recommended Warm-Up
General Warm-Up:
- Skier - 2 min(Gentle pace to warm up legs and core.)
Mobility Work:
- 30 sec/side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or a light object.)
- 30 sec/side Standing Quad Stretch
Activation Sets:
3 rounds- 5 Bodyweight Squats
- Rope Climb Progressions From Seated - 10 sec(Focus on pulling form.)
- 5 Light Barbell Deadlifts(Use 50% of working weight.)
Scaling Options
Intermediate
Reduce weight and reps to accommodate more experience levels.
- 1
rope climb
Rope Climb Progressions From Standing
- 2
back squats
Weight: 75/55 lbs (34/25 kg)
- 3
barbell farmer carry
Lower weight
Weight: 95/65 lbs (43/29 kg)
Scaled
Significantly reduce weight and modify movements for safety.
- 1
rope climb
Banded Rope Climbs or Rope Climb Progressions from Seated
- 2
back squats
Weight: 45/35 lbs (20/16 kg)
- 3
barbell farmer carry
Use lighter weight or perform Farmer Carries with kettlebells on each side.
Weight: 45/35 lbs (20/16 kg)