For TimeMetconBenchmark
10×10
10 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
10 calAssault Air Bike
10Squat Snatch
↳ 95/65 lbs (43/29 kg)
10Push-Up
10Russian Twist
↳ 25/15 lbs (11/7 kg)
Coaching Tips
Strategy
- 1Pace yourself during the Assault Air Bike, as it can be very taxing; consider the effort you want to put into the following movements.
- 2Try to keep the Squat Snatches unbroken if possible; however, if fatigue sets in, consider breaking them into smaller sets, such as 5 and 5.
- 3Use quick transitions between movements to reduce overall time, but ensure you maintain your form on each exercise to prevent injury.
- 4For Push-Ups, keep your body straight and avoid sagging hips; consider elevating your hands if you're struggling to maintain form.
- 5With Russian Twists, focus on controlled movement and keep your feet elevated to engage your core effectively.
Safety Considerations
Technical Focus
Ensure proper form during Squat Snatches to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike
Mobility Work:
- 10 Shoulder Dislocates with Band
- 10 (each side) Hip Flexor Stretch
- 10 (each ankle) Ankle Rolls
Activation Set:
2 rounds- 5 Push-Up
- 5 Squat Snatch (PVC or light bar)(Focus on form and depth.)
- 10 Russian Twist (bodyweight)
Scaling Options
Intermediate
Reduce Snatch weight by approximately 20%, and use a lighter plate for Russian Twists.
- 1
squat snatch
Reduce Snatch weight
Weight: 75/55 lbs (34/25 kg)
- 2
russian twist
Use lighter plates for Russian Twists
Weight: 20/10 lbs (9/4.5 kg)
Scaled
Reduce Snatch weight by approximately 40%, and modify Push-Ups.
- 1
squat snatch
Reduce Snatch weight significantly
Weight: 55/35 lbs (25/15 kg)
- 2
push up
Perform Push-Ups from knees
- 3
russian twist
Use very light plates for Russian Twists
Weight: 10/5 lbs (4.5/2.5 kg)