For TimeMetconBenchmark
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Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
2414 mRun
120Double-Under
100Air Squat
80Chest-to-Bar Pull-Up
60GHD Sit-Up
40Clean-and-Jerk
↳ 115/85 lbs (52/39 kg)
20Strict Deficit Handstand Push-Up
4.5-inch deficit
Coaching Tips
Strategy
- 1Start with a moderate pace on the run to conserve energy for the high-rep movements that follow.
- 2Break down the double-unders into manageable sets (e.g., 30 sets of 4 or similar) to avoid fatigue and frustration from trips.
- 3Maintain a steady and controlled pace on air squats, aiming to keep unbroken sets where possible.
- 4For chest-to-bar pull-ups, consider using a band if needed to avoid muscle fatigue early in the workout.
- 5When performing clean-and-jerks, focus on technique, especially during the transition between the clean and jerk to prevent injury.
- 6Utilize micro-rests in the handstand push-ups to maintain form and avoid failing multiple reps.
Safety Considerations
Technical Focus
Ensure proper alignment in deficit handstand push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy(Aim for a light jog.)
Mobility:
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Triceps Stretch - 30 sec
Activation Mini-WOD:
2 rounds- 10 Air Squat
- 5 Push-Up
- 20 Jump Rope (Single-Under)(To simulate the feel of double-unders.)
Scaling Options
Intermediate
Reduce weights and reps moderately to aid performance.
- 1
clean and jerk
Weight: 95/65 lbs (43/29 kg)
- 2
strict deficit handstand push up
Perform handstand push-ups without deficit.
Scaled
Significantly reduce weights and modify advanced movements for safety.
- 1
clean and jerk
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Replace with banded pull-ups.
- 3
strict deficit handstand push up
Replace with pike push-ups.