For TimeMetconBenchmark

Godzilla

3 Rounds

Gymnastics

Weightlifting

Solo

Workout Details

For Time

3 Rounds For Time:

1Legless Rope Climb

2Squat Snatch

↳ 225/145 lbs (102/66 kg)

3Back Squat

↳ 365/245 lbs (166/111 kg)

4Deficit Handstand Push-Up

Coaching Tips

Strategy

1Pace yourself on the legless rope climbs; use the first climb to establish a rhythm for the subsequent climbs.
2For the squat snatches, consider breaking them up if needed; do not sacrifice form for speed.
3Focus on proper breathing and core engagement during the back squats; keep the barbell secure and your weight in the heels.
4For deficit handstand push-ups, ensure a solid kick-up technique to prevent falling; remember to warm up your shoulders before attempting these.

Safety Considerations

Technical Focus

Ensure proper form and core engagement during the legless rope climb to avoid slipping and injury.

Recommended Warm-Up

General Warm-Up:

Rowing - 3 min(Moderate pacing to warm up the muscles.)

Mobility Work:

5 Shoulder Stretch - 30 sec(Focus on loosening the shoulders.)
5 Hip Flexor Stretch - 30 sec(Ensure hip flexors are limber for the squats.)
10 Dynamic Hamstring Stretch - 1 min(Prepare hamstrings for explosive movements.)

Activation Exercises:

2 rounds

5 Light Barbell Snatches - null(Use an empty bar or light weight.)
10 Air Squats - null(Focus on depth and keeping heels down.)
10 Shoulder Taps (in plank position) - null(Engage core and stabilize shoulders.)

Scaling Options

Intermediate

Reduce weight and/or repetitions for consideration of ability.

1
legless rope climb
Regular Rope Climb.
2
squat snatch
Push Jerks instead of Squat Snatch.
Weight: 180/110 lbs (81.65/49.89 kg)
3
back squat
Back Squats with a reduced load.
Weight: 295/175 lbs (133.81/79.38 kg)
4
deficit handstand push up
Regular Handstand Push-Ups or Pike Push-Ups.

Scaled

Lower all weights and adjust movements for safety.

1
legless rope climb
Assisted Rope Climbs.
2
squat snatch
Hang Snatch with reduced load.
Weight: 135/95 lbs (61.23/43.09 kg)
3
back squat
Back Squats with a significantly lighter load.
Weight: 185/125 lbs (83.91/56.7 kg)
4
deficit handstand push up
Regular Push-Ups.

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