For TimeMetconBenchmark30:00
Andrew Harper
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Run2.0 km1.2 miles
- 2Farmer's Carry70 m
50/35 lbs (23/16 kg)
2x50/35 lb
- 3Burpee60 reps
- 4Rope Climb5 reps
- 5Dumbbell Snatch28 reps
50/35 lbs (23/16 kg)
Alternating
- 6Rope Climb5 reps
- 7Burpee60 reps
- 8Farmer's Carry70 m
50/35 lbs (23/16 kg)
2x50/35 lb
- 9Run2.0 km1.2 miles
Note: Ensure proper form during Rope Climbs and Burpees.
Coaching Tips
Strategy
- 1Pace the runs to maintain endurance throughout the workout.
- 2Break the Burpees into manageable sets (10-15 reps) for efficiency.
- 3Focus on proper form for the Snatches to avoid injury.
Safety Considerations
Technical Focus
Monitor form on Rope Climbs and Burpees
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights and decreased volume on certain movements.
- 1
farmer carry
2x35/26 lb
Weight: 35/26 lbs (16/12 kg)
- 2
dumbbell snatch
Alternating 35/26 lb
Weight: 35/26 lbs (16/12 kg)
- 3
rope climb
Use Bands for assistance if needed
Scaled
Bodyweight and lighter weights overall.
- 1
farmer carry
Bodyweight
- 2
dumbbell snatch
Alternating 26/18 lb
Weight: 26/18 lbs (12/8 kg)
- 3
rope climb
Use Bands for assistance