For TimeMetconBenchmark20:00
Brian
3 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
3 rounds
- 1Rope Climb5 reps
15 ft
- 2Back Squat25 reps
185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Focus on breathing during rope climbs to stay relaxed.
- 2Keep the back squat tempo steady; don't rush between reps.
Safety Considerations
Technical Focus
Ensure proper form during back squats to avoid injury.
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
Adjust weights and modify rope climbs
- 1
rope climb
2 Rope Climbs
- 2
back squat
Lighter Back Squats
Weight: 135/95 lbs (61/43 kg)
Scaled
Further reduced rope climbs and lighter weights
- 1
rope climb
1 Rope Climb
- 2
back squat
Lighter Back Squats
Weight: 95/65 lbs (43/29 kg)