For TimeMetconBenchmark30:00
Bulger
10 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
10 rounds
- 1Run150 m
- 2Chest-to-Bar Pull-Up7 reps
- 3Front Squat7 reps
135/95 lbs (61/43 kg)
- 4Handstand Push-Up7 reps
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to save energy for the pull-ups and squats.
- 2Focus on full extension on Chest-to-Bar Pull-Ups to effectively engage the back muscles.
- 3Use proper form during Front Squats to protect the lower back.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Run - 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 reduced reps for Front Squat
- 1
front squat
Intermediate Weight
Weight: 95/65 lbs (43/29 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Bodyweight movements and further reduced reps
- 1
front squat
Light Weight
Weight: 65/45 lbs (29/20 kg)
- 2
chest to bar pull up
Ring Rows