For TimeMetconBenchmark
Games 21.5
4 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
4Rope Climb
Ski Erg
Men: 500m, Women: 400m
Sandbag Carry
↳ 200/150 lbs (91/68 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Ski Erg; it's a challenging endurance piece, so find a sustainable speed.
- 2Complete Rope Climbs efficiently, using legs to assist and minimizing upper body fatigue.
- 3Break the Sandbag Carry into manageable segments if needed. Don't rush, focus on form. Try to keep the sandbag close to your body to maintain balance.
Safety Considerations
Technical Focus
Ensure proper technique on Rope Climbs to prevent falls and injuries.
Recommended Warm-Up
General Warm-Up:
- 3-5 min easy Ski Erg - 2 min easy
Mobility:
- 5 per side Shoulder Stretch
- 5 per side Hip Flexor Stretch
- 5 per side Wrist Stretch
Activation:
2 rounds- 10 Bodyweight Squats(Focus on form.)
- 30 seconds Jump Rope
- 2-3 ascents on the rope Rope Climb Progression(Focus on smooth technique.)
Scaling Options
Intermediate
Reduce weight for Sandbag Carry by ~20%.
- 1
sandbag carry
Weight: 160/120 lbs (73/54 kg)
- 2
rope climb
Ladder Climb or Banded Rope Climb
- 3
ski erg
Decrease distance to 400m for both genders.
Scaled
Reduce weight for Sandbag Carry by ~40% and modify climbs.
- 1
sandbag carry
Weight: 120/90 lbs (54/41 kg)
- 2
rope climb
Ring Rows or Inverted Rows
- 3
ski erg
Decrease distance to 300m.