For TimeMetconBenchmark
Gator
8 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
8 Rounds For Time:
5Front Squat
↳ 185/135 lbs (84/61 kg)
26Ring Push-Up
Original WOD
8 Rounds For Time: 5 Front Squats (185/135 lbs) 26 Ring Push-Ups
Coaching Tips
Strategy
- 1Pace yourself through the rounds; these movements will accumulate fatigue as you progress.
- 2For the Front Squats, focus on maintaining an upright torso and driving your elbows up to stabilize the bar.
- 3Try to keep the Ring Push-Ups unbroken if possible; control your descent to avoid failing too early due to fatigue.
- 4Consider timing your sets for the Ring Push-Ups; breaking them into manageable chunks (e.g., sets of 10) can help maintain form and efficiency through all 8 rounds.
- 5Breathe and establish a rhythm to maintain consistency as your heart rate increases.
Safety Considerations
Technical Focus
Ensure proper depth in front squats to avoid strain on the knees.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row (or similar ergometer) - 2-3 min(Get the heart rate up and muscles warm.)
Mobility:
- 10-15 Shoulder Dislocates(With a band or stick to improve shoulder flexibility.)
- 30 sec per side Hip Flexor Stretch(To ensure good hip mobility for squats.)
- 10-15 Wrist and Ankle Mobility(To prevent discomfort during front squats and push-ups.)
Activation: 3 Rounds of:
3 rounds- 5 Light Front Squats(Light weight to prime movement.)
- 5 Ring Push-Ups (Knees on Ground as Modification if Needed)(Focus on form and control.)
Scaling Options
Intermediate
Reduce weights (20% less) and maintain movement quality.
- 1
front squat
Weight: 150/110 lbs (68/50 kg)
- 2
ring push up
Banded Ring Push-Ups
Scaled
Reduce weights (40% less) and modify movements if necessary.
- 1
front squat
Weight: 110/80 lbs (50/36 kg)
- 2
ring push up
Regular Push-Ups on the Floor