For TimeMetconBenchmark
Legion 8
8 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
8 Rounds For Time:
8Thruster
↳ 75/55 lbs (34/25 kg)
8Chest-to-Bar Pull-Up
8Clapping Push-Up
8Power Snatch
↳ 75/55 lbs (34/25 kg)
8Knees-to-Elbows
8Sumo Deadlift High-Pull
↳ 75/55 lbs (34/25 kg)
8Handstand Push-Up
8Toes-to-Bar
Then:
800 meter Run
Original WOD
8 Rounds For Time: 8 Thrusters (75/55 lbs) 8 Chest-to-Bar Pull-Ups 8 Clapping Push-Ups 8 Power Snatches (75/55 lbs) 8 Knees-to-Elbows 8 Sumo Deadlift High-Pulls (75/55 lbs) 8 Handstand Push-Ups 8 Toes-to-Bar Then: 800 meter Run
Coaching Tips
Strategy
- 1Break down thrusters and power snatches into sets of 4 if needed to avoid fatigue early.
- 2Use transition times wisely; shake out the arms and legs during rest periods.
- 3For Chest-to-Bar Pull-Ups, ensure proper pulling technique to avoid shoulder strain.
- 4Maintain a strong core during knees-to-elbows and toes-to-bar to maximize efficiency and prevent swinging.
- 5Prioritize stability and control over speed with handstand push-ups; practice kipping if struggling with strict forms.
Safety Considerations
Technical Focus
Maintain an engaged core, especially during overhead movements.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min(Start slow to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocations(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch
- 10 Ankle Mobility Rocks
Activation:
3 rounds- 5 Thruster (Lightweight)(Focus on form.)
- 5 Pull-Ups (Kipping or Banded)(Work on explosive movement.)
- 5 Knees-to-Elbows(Preview the movement.)
Scaling Options
Intermediate
Reduce weight and reps slightly for technique focus.
- 1
thruster
Reduce weight
Weight: 60/45 lbs (27/20 kg)
- 2
power snatch
Reduce weight
Weight: 60/45 lbs (27/20 kg)
- 3
sumo deadlift high pull
Reduce weight
Weight: 60/45 lbs (27/20 kg)
Scaled
Significantly reduce weight and reps to accommodate form and performance.
- 1
thruster
Reduce weight
Weight: 45/35 lbs (20/16 kg)
- 2
power snatch
Reduce weight
Weight: 45/35 lbs (20/16 kg)
- 3
sumo deadlift high pull
Reduce weight
Weight: 45/35 lbs (20/16 kg)
- 4
chest to bar pull up
Banded Pull-Ups
- 5
handstand push up
Pike Push-Ups