For TimeMetconBenchmark18:00
Two-Stroke Pull
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
18:00
5 Rounds for Time:
300 mRun
20 calAssault Bike
15 cal for females
44 ftSled Pull
Time Cap: 18 Minutes
Coaching Tips
Strategy
- 1During the runs, maintain a steady pace to conserve energy for the bike and sled.
- 2On the Assault Bike, find a rhythm that allows for constant motion; avoid going too hard at the start to prevent early fatigue.
- 3For sled pulls, focus on your posture and leverage to ensure proper form; short, powerful pulls for efficiency.
- 4Consider micro-resting between movements if needed to maintain speed throughout the rounds.
- 5Establish a clear transition plan between movements to minimize downtime.
Safety Considerations
Technical Focus
Monitor sled pulling form to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Light Jogging - 2 min
Mobility Work:
- Hip Flexor Stretch - 1 min per side
- 10-15 Shoulder Dislocates
- 10 each direction Ankle Mobility Circles
Activation Warm-Up:
3 rounds- 200m Run(Focus on maintaining form.)
- 5 5 Sled Pulls (Light Load)
- 15 15 Calorie Assault Bike (easy pace)(Warm up to a moderate effort.)
Scaling Options
Intermediate
Reduce sled weight and adjust calorie counts.
- 1
calorie assault bikes
Weight: 15/10 lbs (/ kg)
- 2
sled pulls
Weight: 75/55 lbs (/ kg)
Scaled
Significantly reduce sled weight and calorie targets.
- 1
calorie assault bikes
Weight: 10/5 lbs (/ kg)
- 2
sled pulls
Weight: 55/35 lbs (/ kg)