For TimeMetconWeightliftingGymnasticsBenchmark30:00
Coffey
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Run800 m
- 2Back Squat50 reps
135/95 lbs (61/43 kg)
- 3Bench Press50 reps
135/95 lbs (61/43 kg)
- 4Run800 m
- 5Back Squat35 reps
135/95 lbs (61/43 kg)
- 6Bench Press35 reps
135/95 lbs (61/43 kg)
- 7Run800 m
- 8Back Squat20 reps
135/95 lbs (61/43 kg)
- 9Bench Press20 reps
135/95 lbs (61/43 kg)
- 10Run800 m
- 11Muscle-Up1 reps
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Stay consistent on the runs to maintain stamina.
- 2Break up the back squats and bench presses into manageable sets.
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 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce volume or weight slightly with regard to user capabilities.
- 1
back squat
3/4 Bodyweight
Weight: 115/85 lbs (52/39 kg)
- 2
bench press
3/4 Bodyweight
Weight: 115/85 lbs (52/39 kg)
- 3
muscle up
Pull-Up + Dip progression
Scaled
Reduce volume and weight significantly to provide accessible options.
- 1
back squat
Light weight or Bodyweight
Weight: 95/65 lbs (43/29 kg)
- 2
bench press
Light weight or Bodyweight
Weight: 95/65 lbs (43/29 kg)
- 3
muscle up
Banded Pull-Ups