For TimeHybridBenchmark
Coffland
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
6 minHang Hold
Cumulative
Each time you drop from the bar, perform:
800m Run
30 Push-Ups
Original WOD
For Time: 6 Minute Hang Hold (Cumulative) Each time you drop from the bar, perform: 800m Run 30 Push-Ups
Coaching Tips
Strategy
- 1Pace the 800m runs. Aim to maintain a steady effort and avoid going out too fast.
- 2Break the Push-Ups into manageable sets to maintain form, especially under fatigue.
- 3Use the hang hold time to visualize and prepare for the next movement rather than rushing to drop from the bar.
- 4Micro-rest during Push-Ups can save energy for subsequent runs.
- 5For the hang hold, focus on engaging your shoulders and core to maintain stability.
Safety Considerations
Technical Focus
Ensure grip is firm during hang hold to prevent dropping prematurely.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 2 min easy(Focus on a light jog to elevate heart rate.)
Mobility Work:
- 2 per side Shoulder Stretch(Hold for 20 seconds each side.)
- 2 per side Wrist Stretch(Hold for 20 seconds each side.)
- 2 per side Hip Flexor Stretch(Hold for 20 seconds each side.)
Activation Set:
2 rounds- 10-15 seconds Partial Hang(Focus on engaging shoulders during hold.)
- 5-10 Push-Up(Perform slow and controlled reps.)
- Easy Jog - 30 sec(Fast feet, keep the heart rate up.)
Scaling Options
Intermediate
Reduce Push-Ups volume and run distance.
- 1
push up
20 Push-Ups
- 2
run
600m Run
Scaled
Further reduce Push-Ups volume and run distance.
- 1
push up
10 Push-Ups
- 2
run
400m Run