For TimeMetconBenchmark
White
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds For Time:
3Rope Climb
10Toes-to-Bar
21Overhead Walking Lunges
↳ 45/35 lbs (20/16 kg)
400 mRun
Coaching Tips
Strategy
- 1Pace yourself on the rope climbs to avoid fatigue early in the workout; consider breaking them into manageable sets if needed.
- 2Move efficiently through the toes-to-bars by utilizing a kipping motion for speed; focus on form to ensure core engagement.
- 3For the lunges, maintain a strong overhead position to ensure stability; engage your core throughout the movement.
- 4Use a steady pace on the run, focusing on breathing and technique to transition well into the following round.
- 5Consider micro-resting your grip on the bar during the toes-to-bars to maintain efficiency throughout the set.
Safety Considerations
Technical Focus
Ensure proper technique on rope climbs to prevent falls or wrist strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate intensity, focus on form.)
Mobility:
- 5 each side Shoulder Stretch(Hold each stretch for 5-10 seconds.)
- 5 each side Hip Flexor Stretch(Use a lunge position.)
- 5 each side Wrist Stretch(Keep fingers pointing down.)
Activation:
2 rounds- 10 Air Squats(Focus on squat form.)
- 5 Kipping Swings(Get comfortable with the motion for toes-to-bars.)
- 10 total Walking Lunges(Add a lightweight plate overhead to mimic the movement.)
Scaling Options
Intermediate
Reduce weight on the lunges and use a band for support on toes-to-bars.
- 1
rope climb
Keep Rope Climbs as is.
- 2
toes to bar
Use Banded Toes-to-Bar.
- 3
overhead walking lunges
Reduce plate weight.
Weight: 36/26 lbs (16/12 kg)
- 4
run
Walk 200m instead.
Scaled
Substitute the movements to easier alternatives.
- 1
rope climb
Use a rope pull-up.
- 2
toes to bar
Use Knee Raises instead.
- 3
overhead walking lunges
Perform Bodyweight Lunges.
- 4
run
Replace with 200m walk.