For TimeMetconGymnasticsBenchmark45:00
DVB
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
45:00
- 1Run1.6 km1.0 miles
20/14 lbs (9/6 kg)
with medicine ball
- 2Wall Ball10 reps
20/14 lbs (9/6 kg)
- 3Rope Climb1 reps
15 ft
- 4Run800 m
20/14 lbs (9/6 kg)
with medicine ball
- 5Wall Ball10 reps
20/14 lbs (9/6 kg)
- 6Rope Climb1 reps
15 ft
- 7Run400 m
20/14 lbs (9/6 kg)
with medicine ball
- 8Wall Ball10 reps
20/14 lbs (9/6 kg)
- 9Rope Climb1 reps
15 ft
Note: Weighted vest not included in this workout.
Coaching Tips
Strategy
- 1Focus on pacing during the runs, especially with a weighted medicine ball.
- 2Keep the core engaged during wall balls and rope climbs.
- 3Break down the wall ball sets if fatigue sets in to maintain form.
Safety Considerations
Technical Focus
Maintain strict form on rope climbs.
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
Slightly lighter weights and reduced volumes for skill development.
- 1
medicine ball
Reduce medicine ball weight.
Weight: 14/10 lbs (6/4 kg)
- 2
rope climb
Use assisted rope climb or lower height.
Scaled
Significantly lighter weights and simpler movements for accessibility.
- 1
run
Run only without any added weight.
- 2
medicine ball
Use ball-less wall ball movements.