For TimeMetconBenchmark
Heartbreak Kid
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
10Front Squat
↳ 185/135 lbs (84/61 kg)
20Chest-to-Bar Pull-Up
50Double-Under
Coaching Tips
Strategy
- 1Break up the Front Squats into sets of 5 to avoid fatigue especially in the legs and maintain form throughout the workout.
- 2For the Chest-to-Bar Pull-Ups, consider pacing with larger sets if you can maintain form, or break into smaller sets to avoid burnout.
- 3Keep a steady rhythm for the Double-Unders and consider practicing single-unders if fatigue sets in to maintain pace.
- 4Utilize rest periods between movements wisely, ensuring you transition quickly but without losing focus.
- 5Focus on your core engagement during the Front Squats to support the weight and maintain balance.
Safety Considerations
Technical Focus
Watch for proper depth in squats to avoid knee injuries.
Recommended Warm-Up
Warm-Up Cardio:
- 500 meters Rowing
Mobility Work:
- 30 seconds Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates
- 5 each side Ankle Mobility Rotations
Activation Sets:
2 rounds- 5-10 reps Light Front Squats(Use a lighter load)
- 3-5 reps Chest-to-Bar Pull-Up Progressions(Focus on proper form)
- 20 reps Double-Under Practice(If fatigued, use single-unders.)
Scaling Options
Intermediate
Reduce weights and repetitions
- 1
front squat
Reduce weight to 150 lbs / 105 lbs
Weight: 150/105 lbs (68/48 kg)
- 2
chest to bar pull up
Use band assistance or reduce to standard pull-ups
- 3
double under
Reduce to 30 Double-Unders or 60 Single-Unders
Scaled
Significantly reduce weights and/or modify movements
- 1
front squat
Reduce weight to 75 lbs / 55 lbs
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Use band assistance or perform ring rows
- 3
double under
Reduce to 20 Double-Unders or 40 Single-Unders