Games 21.2
Workout Details
For Time:
↳ 220/180 lbs (100/82 kg)
126 foot = 38 meters
↳ 510/350 lbs (231/159 kg)
↳ 510/350 lbs (231/159 kg)
↳ 220/180 lbs (100/82 kg)
126 foot = 38 meters
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Break the sled drag into manageable sections to avoid burnout early on.
- 2Aim for unbroken sets on the muscle-ups if you're confident in your capacity, otherwise plan for small, controlled breaks.
- 3Consider a strong push on the sled to maintain momentum and reduce resistance during the drag.
- 4When flipping the pig, focus on positioning and technique to avoid strain on your back and shoulders.
- 5Transition quickly between movements but maintain good form to prevent fatigue. Be strategic about when to take short breaks.
Safety Considerations
Technical Focus
Ensure proper form on muscle-ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jog or Row - 2-3 min(Low intensity to warm up the body.)
Mobility:
- 8-10 Band Shoulder Dislocations(Focus on shoulder mobility.)
- 30 sec per leg Hip Flexor Stretch(Open up the hips.)
- 30 sec Wrist Stretch(Prepare wrists for muscle-ups.)
Activation:
2 rounds- 5-8 Ring Rows(Engage the upper body.)
- 5-8 Wall Ball Squats(Prepare legs for the sled drag.)
- 5-10 Pike Push-Ups(Activate shoulders for muscle-ups.)
Scaling Options
Intermediate
Reduce the load and modify movements to suit the athlete's level.
- 1
sled drag
Sled Drag (Intermediate Weight)
Weight: 175/135 lbs (/ kg)
- 2
pig flip
Pig Flip (Intermediate Weight)
Weight: 400/300 lbs (/ kg)
- 3
ring muscle up
Ring Rows instead of Muscle-Ups
- 4
bar muscle up
Bar Dips instead of Muscle-Ups
Scaled
Further reduce weight and challenge, ensuring safety and capacity are met.
- 1
sled drag
Sled Drag (Scaled Weight)
Weight: 125/90 lbs (/ kg)
- 2
pig flip
Pig Flip (Scaled Weight)
Weight: 300/200 lbs (/ kg)
- 3
ring muscle up
Jumping Ring Rows instead of Muscle-Ups
- 4
bar muscle up
Assisted Bar Dips instead of Muscle-Ups