For TimeMetconBenchmark11:00
Games 21.15
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
600 mRow
90Chest-to-Bar Pull-Up
36 ftBack Rack Walking Lunge
↳ 185/135 lbs (84/61 kg)
short bar
36 ftFront Rack Walking Lunge
↳ 185/135 lbs (84/61 kg)
short bar
36 ftOverhead Walking Lunge
↳ 185/135 lbs (84/61 kg)
short bar
Coaching Tips
Strategy
- 1Pace yourself on the row; maintain a steady rhythm to avoid fatigue early on.
- 2Break up the pull-ups into manageable sets (e.g., 10 sets of 9) to avoid burnout.
- 3Plan your transitions carefully; try to minimize rest time between movements, especially between the pull-ups and lunges.
- 4Focus on lifting straight out of each lunge – keep your core engaged to maintain balance during walking lunges.
- 5Handle the lunges strategically. Consider doing them in sets (e.g. 12-12-12) if needed to keep your form efficient.
Safety Considerations
Technical Focus
Ensure proper alignment in lunges to avoid knee and hip injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 5 each side Thoracic Spine Rotations - 30 sec
- 10 Shoulder Dislocates - 30 sec
Activation:
2 rounds- 10 Air Squat
- 5-10 Push-Up(Focus on form and engagement.)
- 5 Inchworms
Scaling Options
Intermediate
Reduce weight and rep schemes for manageability.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
back rack walking lunge
Weight: 150/105 lbs (68/48 kg)
- 3
front rack walking lunge
Weight: 150/105 lbs (68/48 kg)
- 4
overhead walking lunge
Weight: 150/105 lbs (68/48 kg)
Scaled
Significantly reduce loads and reps for accessibility.
- 1
chest to bar pull up
Ring Rows
- 2
back rack walking lunge
Weight: 100/75 lbs (45/34 kg)
- 3
front rack walking lunge
Weight: 100/75 lbs (45/34 kg)
- 4
overhead walking lunge
Weight: 100/75 lbs (45/34 kg)