For TimeMetconBenchmark12:00
2223 Intervals
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
Three 2-minute intervals, then one 3-minute interval of:
2Rope Climb
SkiErg
10/7 calorie SkiErg per interval
Overhead Squat
↳ 155/105 lbs (70/48 kg)
Max reps per interval
Then, 1 minute Rest
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Pace your Rope Climbs; maintain a steady rhythm to avoid early fatigue.
- 2For the SkiErg, focus on a powerful drive with your legs and a strong pull with your arms to maximize calorie output.
- 3During the Overhead Squats, break your sets into manageable reps if necessary, focus on maintaining proper form.
- 4Use the rest periods effectively to hydrate and mentally prepare for the next interval.
- 5Stay aware of your pacing throughout each two-minute interval, aiming to maintain intensity without burning out.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and depth during Overhead Squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Ski Erg - 3 min easy
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 10-15 each side Hip Flexor Stretch
- 10 each direction Ankle Rolls
Activation Set:
2 rounds- 5-10 Empty Barbell Overhead Squats(Focus on form and depth.)
- 1-2 Rope Climbs (or modified Rope Climb practice)(Practice efficient foot placement.)
Scaling Options
Intermediate
Reduce overhead squat weight by ~20%
- 1
overhead squat
Weight: 125/85 lbs (57/38 kg)
Scaled
Reduce overhead squat weight by ~40%, and use banded pull-up or jump to assist for Rope Climbs.
- 1
overhead squat
Weight: 95/65 lbs (43/29 kg)
- 2
rope climb
Banded Pull-ups or Jumping Rope Climbs