For TimeMetconBenchmark30:00

Boneca

4 Rounds

Monostructural

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

4 rounds

1
Legless Rope Climb2 reps
2
Box Jump13 reps
30/24 in
3
Air Bike2.0 km1.2 miles
4
Squat Clean7 reps
185/115 lbs (84/52 kg)
5
Strict Pull-Up9 reps
6
Run200 m
with a Medicine Ball (20/16 lb)

Note: Weighted vest: 20 lbs (14 lbs for women)

Coaching Tips

Strategy

1Focus on smooth transitions between movements.
2Manage your heart rate: control your breathing during the Air Bike to avoid burning out.
3Aim to maintain technique over speed, especially on rope climbs and squat cleans.

Safety Considerations

Technical Focus

Monitor rope climb technique to avoid falls

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

2 Legless Rope Climbs, 13 Box Jumps (24/20 in), 1,500 meter Air Bike, 7 Squat Cleans (135/95 lb), 9 Assisted Pull-Ups, 150 meter Run with a Medicine Ball (14/10 lb)

1
legless rope climb
Keep legless climbs for strength training.
2
box jump
Diminished height.
3
bike
Distance reduced.
4
squat clean
Less weight.
Weight: 135/95 lbs (61/43 kg)
5
pull up
Assisted Pull-Ups.
6
run
Reduced distance.

Scaled

2 Legless Rope Climbs, 13 Step-Ups (to a lower box), 1,000 meter Air Bike, 7 Push Presses (95/65 lb), 9 Jumping Pull-Ups, 100 meter Run without a Medicine Ball.

1
legless rope climb
Keep climbs, but use a band.
2
box jump
Step-ups instead of jumps.
3
bike
Distance reduced.
4
push press
Push Press instead of Squat Clean.
Weight: 95/65 lbs (43/29 kg)
5
pull up
Jumping Pull-Ups.
6
run
Jog instead of run.

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