For TimeMetconBenchmark
Uzzle
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 600 meter Run
2 Rounds of:
5Chest-to-Bar Pull-Up
28Back Rack Lunge
↳ 95/65 lbs (43/29 kg)
19Hand Release Push-Up
64Air Squat
Cash-Out: 600 meter Run
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the movements that follow.
- 2Try to keep the Chest-to-Bar Pull-Ups unbroken if possible; otherwise, use a quick drop and reset to maintain intensity.
- 3Focus on keeping a stable core during Back Rack Lunges; don't let your knee cave inwards.
- 4Consider breaking the Hand Release Push-Ups into manageable sets if you find fatigue setting in.
- 5For Air Squats, maintain an open hip angle and keep the chest up.
Safety Considerations
Technical Focus
Ensure proper pulling technique during pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up: 2-3 min jogging
- Jogging - 2 min easy(Focus on steady pace)
Mobility: Dynamic Stretching
- 10 each leg Leg Swings
- 10 forward, 10 backward Arm Circles
- 5 each side Hip Openers
Activation: Mini-WOD
2 rounds- 3-5 Pull-Ups(Focus on full extension.)
- 5 each leg Bodyweight Lunges(Focus on form.)
- 5-10 Push-Ups(Ensure proper hand placement.)
- 10 Squats(Make sure to hit depth.)
Scaling Options
Intermediate
Reduce weight for lunges and modify pull-ups
- 1
chest to bar pull up
Banded Pull-Ups
- 2
back rack lunge
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 3
hand release push up
Knees on the ground
Scaled
Further reduce weight and modify movements
- 1
chest to bar pull up
Ring Rows
- 2
back rack lunge
Bodyweight lunges
Weight: 45/35 lbs (20/16 kg)
- 3
hand release push up
Incline Push-Ups
- 4
air squat
Bodyweight Squats