For TimeMetconBenchmark
Willy
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
800 mRun
5Front Squat
↳ 225/155 lbs (102/70 kg)
200 mRun
11Chest-to-Bar Pull-Up
400 mRun
12Kettlebell Swing
↳ 70.4/52.8 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Pace your runs to maintain a steady effort throughout the WOD. Consider starting off slower to avoid burnout before the heavier movements.
- 2Breaking up frontend squats into 2-3 sets if needed; rest briefly between sets to maintain form.
- 3During chest-to-bar pull-ups, focus on using the legs to assist the pull while keeping tension in the core to protect the shoulders.
- 4For kettlebell swings, ensure a hard snap at the hips to engage the posterior chain effectively; avoid using solely the arms.
Safety Considerations
Technical Focus
Watch for rounding of the back during squats and swings.
Recommended Warm-Up
General Warm-Up:
- 800m Run(Easy pace to warm up.)
Mobility Work:
- 30 sec per side Hip Flexor Stretch(Focus on hips for squats.)
- 10 reps Shoulder Dislocates(Use a band or a stick.)
- 5 reps Squat to Stand(Focus on ankle and hip mobility.)
Activation Sets:
2 rounds- 5-10 Front Squat (light weight)(Focus on proper mechanics.)
- 5-10 Pull-Up (or assistance)(Ensure full range of motion.)
- 10-12 Kettlebell Swing (light)(Focus on the hip hinge.)
Scaling Options
Intermediate
Reduce weight and/or volume for higher movements.
- 1
front squat
Weight: 180/120 lbs (81.6/54.5 kg)
- 2
chest to bar pull up
Banded Pull-Ups
- 3
kettlebell swing
Weight: 53/35 lbs (24/15.9 kg)
Scaled
Further reduce weight and modify movements as needed.
- 1
front squat
Weight: 135/95 lbs (61.2/43.1 kg)
- 2
chest to bar pull up
Ring Rows
- 3
kettlebell swing
Weight: 35/26 lbs (15.9/11.8 kg)