For TimeMetconWeightliftingBenchmark
Games 21.13
4 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
20GHD Sit-Up
8Cheese Curd Burpee over Hay Bale
↳ 100/70 lbs (45/32 kg)
168 mYoke Carry
↳ 605/425 lbs (274/193 kg)
Rest 1 minute
Time caps by round: 2-2-2-3 minutes
Coaching Tips
Strategy
- 1Breaking the GHD Sit-Ups into sets of 10 may prevent fatigue and maintain form throughout the rounds.
- 2Keep your breathing steady during Cheese Curd Burpees; try to maintain a smooth pace throughout the 8 reps.
- 3Plan to keep the Yoke Carry unbroken if possible; pick a pace that allows you to stay in good form for the entire distance.
- 4Use the 1-minute rest wisely—focus on hydration and mental preparation for the next round.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Yoke Carry to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 15 seconds each side Hip Flexor Stretch
- 10 reps each direction Shoulder Circle
- 5 each side T-Spine Rotation
Activation Rounds:
2 rounds- 5 GHD Sit-Up
- 3 Burpee
- 30 seconds Yoke Walk (lightweight)
Scaling Options
Intermediate
Reduce weights by about 20% and modify movements as needed.
- 1
ghd sit up
GHD Sit-Ups to regular Sit-Ups
- 2
cheese curd burpee over hay bale
Standard Burpees
Weight: 80/60 lbs (36/27 kg)
- 3
yoke carry
Yoke Carry with reduced weight
Weight: 485/345 lbs (220/157 kg)
Scaled
Reduce weights by about 40% and further modify movements
- 1
ghd sit up
GHD Sit-Ups to regular Sit-Ups
- 2
cheese curd burpee over hay bale
Standard Burpees, no weight over head
Weight: 60/40 lbs (27/18 kg)
- 3
yoke carry
Yoke Carry with reduced weight
Weight: 365/250 lbs (166/113 kg)