For TimeMetconBenchmark20:00
Larry
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
21-18-15-12-9-6-3
- 1Front Squat
115/75 lbs (52/34 kg)
- 2Bar Facing Burpee
- 3Sandbag Carry200 m
80/50 lbs (36/23 kg)
Note: Weight vest is not required but can be used for added challenge.
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the chipper.
- 2Break the front squats into manageable sets if needed to avoid fatigue.
- 3Ensure proper form on burpees to prevent injuries as the rep count gets lower.
Safety Considerations
Technical Focus
Maintain form during the squat and burpees 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
Reduce the weight to improve form and stamina.
- 1
front squat
Use lighter weight.
Weight: 95/65 lbs (43/29 kg)
- 2
sandbag
Use lighter sandbag.
Weight: 60/40 lbs (27/18 kg)
Scaled
Focus on bodyweight movements and technique.
- 1
front squat
Use an empty barbell.
Weight: 45/35 lbs (20/16 kg)
- 2
sandbag
Use a lighter bag.
Weight: 30/20 lbs (14/9 kg)