For TimeMetconBenchmark20:00
First Cut
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
4 Rounds for Time:
400 mRun
3Legless Rope Climb
7Squat Snatch
↳ 185/130 lbs (84/59 kg)
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Pace the 400m run to avoid burning out for the following movements. Aim to keep your run under 2 minutes if possible.
- 2Break the Squat Snatches into smaller sets (e.g., 4-3) if needed, rather than attempting all 7 unbroken, especially with heavier weights.
- 3Use practice rounds to determine the best transition times between movements; aim to keep rest times minimal in between exercises.
- 4Focus on technique during the Legless Rope Climbs to ensure safety; emphasize using the legs only for stabilization and pulling strength.
- 5Stay consistent with your technique throughout the workout; monitor your form for the Squat Snatch to avoid injuries.
Safety Considerations
Technical Focus
Kipping during rope climbs without sufficient preparation can lead to injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2 min(Maintain an easy pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 each direction Ankle Rolls
Activation:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 2 ascents Legless Rope Climb Practice(Use controlled movement without kipping.)
- 5 Power Snatch with PVC(Emphasize technique and speed.)
Scaling Options
Intermediate
Reduce the weight for Squat Snatches and perform regular Rope Climbs.
- 1
squat snatch
Weight: 150/100 lbs (68/45 kg)
- 2
legless rope climb
Perform Regular Rope Climbs.
Scaled
Reduce the weight for Squat Snatches and scale the Rope Climbs with a band or lower height.
- 1
squat snatch
Weight: 110/75 lbs (50/34 kg)
- 2
legless rope climb
Banded Pull-Ups.