OtherMetconHybridBenchmark35:00
Wesley
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
35:00
On a 35-minute clock:
800 mRun
Then, AMRAP of:
8Box Jump
6Strict Pull-Up
21 ftOverhead Walking Lunge
↳ 45/45 lbs (20/20 kg)
Coaching Tips
Strategy
- 1Pace yourself during the 800m run to ensure you have energy for the AMRAP. Consider doing the run at a conversational pace.
- 2For box jumps, focus on keeping your feet hip-width apart and land softly to maintain balance and reduce impact stress.
- 3On the strict pull-ups, engage your lats and avoid swinging – use a slow, controlled movement up and down.
- 4Break the overhead walking lunges into manageable sets if tired (e.g., sets of 7-8 yards to maintain form).
- 5Transition quickly between movements to maximize your AMRAP time, but take necessary breathers as needed.
Safety Considerations
Technical Focus
Ensure proper landing technique on box jumps to prevent ankle or knee injuries.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Light jog to get heart rate up.)
Mobility Work:
- 10 per leg Leg Swings(Focus on both forward/back and side-to-side.)
- 10 Shoulder Dislocates(Use a band or a stick.)
- 30 sec per side Hip Flexor Stretch(Stretch to improve your lunge depth.)
Activation:
2 rounds- 5 Light Box Jumps(Focus on landing softly.)
- 5 Pull-Ups or Ring Rows(Practice form on either movement.)
- 15 yards Overhead Walks with a Plate(Ensure proper overhead positioning.)
Scaling Options
Intermediate
Reduce weights and simplify some movements.
- 1
overhead walking lunge
Use a lighter plate for lunges.
Weight: 35/35 lbs (15.88/15.88 kg)
- 2
strict pull up
Banded Pull-Ups.
- 3
box jump
Reduce height or use step-ups.
Scaled
Significantly reduce weight and modified movements for accessibility.
- 1
overhead walking lunge
Walking Lunge without weight.
- 2
strict pull up
Ring Rows.
- 3
box jump
Box Step-Ups.