For TimeMetconBenchmark45:00
Hammy
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 10/10
Workout Details
For Time
45:00
- 1Run1.2 km
- 2Box Step-Overs80 reps
- 3Hand-Release Push-Ups40 reps
- 4Run800 m
- 5Burpees to Target40 reps
6 inches above standing reach
- 6Strict Pull-Ups20 reps
- 7Run400 m
- 8Burpee Box Jumps20 reps
- 9Ring Muscle-Ups10 reps
- 10Run400 m
- 11Burpees to Target40 reps
6 inches above standing reach
- 12Strict Pull-Ups20 reps
- 13Run800 m
- 14Box Step-Overs80 reps
- 15Hand-Release Push-Ups40 reps
- 16Run1.2 km
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Pace yourself during the runs to maintain energy for the strict movements.
- 2Focus on technique for strict pull-ups and ring muscle-ups to ensure safety and effectiveness.
Safety Considerations
Technical Focus
Ensure proper form during strict movements to prevent injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights, reduce reps in strict movements
- 1
box jump over
Reduce step height
Weight: 16/12 lbs (7/5 kg)
- 2
strict pull up
Pull-up progressions (banded, jumping)
- 3
ring muscle up
Ring row progression instead
Scaled
Bodyweight options and reduced distance
- 1
burpee
Standard burpees instead of to target.
- 2
hand release push up
Knee push-ups option.