For TimeMetconBenchmark
Toomey in Placid
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 27 calorie Ski Erg
3 Rounds of:
8Ring Muscle-Ups
16Alternating Dumbbell Snatches
↳ 85/60 lbs (39/27 kg)
Cash-Out: 27 calorie Ski Erg
Coaching Tips
Strategy
- 1Pace the Ski Erg intervals to ensure you have endurance for the subsequent movements.
- 2Break the Ring Muscle-Ups into manageable sets if you're reaching muscle fatigue before finishing.
- 3Keep your Dumbbell Snatches unbroken if possible for fluidity, but drop to sets of 8 if you need to.
- 4During transitions, keep them as quick as possible to maintain intensity throughout.
- 5Be mindful of form with the Dumbbell Snatch to prevent overextension of the back.
Safety Considerations
Technical Focus
Ensure full lockout at the top for muscle-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Ski Erg Easy - 2 min
Mobility Work:
- Shoulder Stretch - 30 sec each side
- Tricep Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
Activation Sets:
2 rounds- 8 Ring Rows
- 5 each arm Dumbbell Snatch (light)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weighted movements by approximately 20%.
- 1
ring muscle ups
Bar Muscle-Ups or Banded Muscle-Ups
- 2
alternating dumbbell snatches
Dumbbell Snatches at reduced weight
Weight: 68/48 lbs (/ kg)
Scaled
Reduce weighted movements by approximately 40%.
- 1
ring muscle ups
Ring Rows
- 2
alternating dumbbell snatches
Dumbbell Snatches at lower weight
Weight: 50/35 lbs (/ kg)