For TimeMetconBenchmark12:00
Chaos
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
35 calSkiErg
30Burpee to Bar
45Single-Arm Dumbbell Overhead Squat
↳ 50/35 lbs (23/16 kg)
40Pistol
25Box Jump-Over
110 ftTumbler Pull
↳ 400/300 lbs (181/136 kg)
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Start strong on the SkiErg but find a sustainable pace to avoid burnout early.
- 2Break the Burpees to Bar into sets if needed to maintain form and prevent fatigue.
- 3Focus on mobility during Single-Arm Dumbbell Overhead Squats to keep a stable base; consider modulating the weight if form falters.
- 4Transition quickly between movements to save time, but ensure you are adequately ready for the next task.
- 5For Pistols, practice depth and balance, use a counterweight like a dumbbell to assist if necessary.
- 6Prioritize technique over speed on the Tumbler Pull if you're new to it; adjust the weight according to your capability.
Safety Considerations
Technical Focus
Maintain proper alignment during Single-Arm Dumbbell Overhead Squats to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Ski Erg - 2 min
Mobility:
- 10 Overhead Stretch(Focus on stretching the shoulders.)
- 10 Hip Flexor Stretch(Loosen up the hips for squatting movements.)
- 10 Ankle Mobility Drills(Prepare the ankles for the Pistols.)
Activation:
2 rounds- 5 each arm Dumbbell Overhead Squat (light)(Focus on form.)
- 5 each leg Box Step-Ups(Engage the legs and get used to the height.)
- 5 Burpees (light intensity)(Practice the movement but focus on technique.)
Scaling Options
Intermediate
Reductions in weights and movements for better management of intensity.
- 1
single arm dumbbell overhead squat
Weight: 40/30 lbs (18/14 kg)
- 2
tumbler pull
Weight: 300/200 lbs (136/91 kg)
Scaled
Further reductions to enhance safety and maintain form.
- 1
single arm dumbbell overhead squat
Lighten weight or perform Goblet Squat instead.
Weight: 30/20 lbs (14/9 kg)
- 2
tumbler pull
Use a lighter object or perform a bodyweight row.
Weight: 200/150 lbs (91/68 kg)