For TimeMetconBenchmark30:00
Bull
2 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
2 rounds
- 1Double-Under200 reps
- 2Overhead Squat50 reps
135/95 lbs (61/43 kg)
- 3Pull-Up50 reps
- 4Run1.6 km1.0 miles
Coaching Tips
Strategy
- 1Focus on efficient double-unders to save energy for the squats and pull-ups.
- 2Break up the overhead squats and pull-ups into manageable sets to avoid burnout.
- 3Maintain a steady pace on the run; this is where you can recover while still moving.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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 Overhead Squat(light bar or PVC pipe)
- 5 Pull-Up(scales as needed)
- 10 Air Squat
Scaling Options
Intermediate
Lighten weight for Overhead Squats, add band assistance for Pull-Ups.
- 1
overhead squat
Lighten weight for Overhead Squats
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Add band assistance for Pull-Ups
Scaled
Reduce weight significantly for Overhead Squats, bodyweight substitute Pull-Ups.
- 1
overhead squat
Reduce weight significantly for Overhead Squats
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Bodyweight substitute Pull-Ups