For TimeMetconBenchmark
Tiny Dancer
4-6-8-6-4
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
4-6-8-6-4 Reps For Time:
Burpee Pull-Up
Hang Power Snatch
↳ 95/65 lbs (43/29 kg)
Then:
800 mRun
Then:
4-6-8-6-4 Reps of:
Push Press
↳ 95/65 lbs (43/29 kg)
Strict Pull-Up
Coaching Tips
Strategy
- 1Start steady, especially on the first round of burpee pull-ups to avoid early fatigue.
- 2Focus on efficient transitions between movements, particularly after runs.
- 3Consider splitting the push presses into sets if you find them challenging to maintain form unbroken.
- 4Use breathing techniques to control heart rate during burpees and pull-ups.
- 5Maintain a strong core throughout the movements to enhance stability and strength.
Safety Considerations
Technical Focus
Ensure proper form on the snatch and pull-up to prevent injury.
Recommended Warm-Up
General Warm-Up: 2 min easy run
- 200 Run - 2 min easy(Light pace.)
Mobility: 3-5 stretches
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Wrist Stretch - 30 sec
Activation: 2-3 Rounds
2 rounds- 3-5 Burpee Pull-Up - 30 sec
- 5 Hang Power Snatch (light weight) - 30 sec(Focus on form.)
- 5 Push Press (light weight) - 30 sec(Warm up shoulders.)
Scaling Options
Intermediate
Reduce weight and intensity to ensure form is maintained.
- 1
hang power snatch
Reduce weight on Hang Power Snatches.
Weight: 75/55 lbs (34/25 kg)
- 2
push press
Reduce weight on Push Press.
Weight: 75/55 lbs (34/25 kg)
- 3
strict pull up
Banded Pull-Ups instead of Strict Pull-Ups.
Scaled
Further weight reduction and movement modifications to enhance accessibility.
- 1
hang power snatch
Lighten weight for Hang Power Snatches.
Weight: 55/35 lbs (25/16 kg)
- 2
push press
Lighten weight for Push Press.
Weight: 55/35 lbs (25/16 kg)
- 3
strict pull up
Replace with Ring Rows.