For TimeMetconBenchmark
Luce
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
1 kmRun
10Muscle-Up
100Air Squat
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Original WOD
3 Rounds For Time: 1,000m Run 10 Muscle-Ups 100 Air Squats Wear a Weight Vest (20/14 lb)
Coaching Tips
Strategy
- 1Pace the run to avoid burning out before the Muscle-Ups.
- 2Focus on transitioning quickly between movements, especially after the run.
- 3Break the Muscle-Ups into smaller, manageable sets if necessary (e.g., 5-5) to maintain form.
- 4Consider using a weight vest that feels manageable to maintain good technique on Air Squats.
- 5Stay focused on depth and form during Air Squats to maximize effectiveness.
Safety Considerations
Technical Focus
Ensure proper form during Muscle-Ups to prevent shoulder injuries.
Recommended Warm-Up
Warm-up Run: 2-3 min
- 200-400m Jog to warm up - 2 min easy(Start at an easy pace.)
Mobility Drills: 2-3 min
- 10-15 Shoulder Dislocates(With a band or PVC pipe.)
- 30 sec each leg Hip Flexor Stretch
- 5-10 Air Squat Stretch - 30 sec hold(Focus on depth.)
Activation Drill: 3-4 min
2 rounds- 100m Light Run or Jog - 2 min(Work up to a faster pace.)
- 5-8 Muscle-Up Transitions(Focus on hollow body and pulling technique.)
- 10-15 Air Squats(Focus on depth and bodyweight only.)
Scaling Options
Intermediate
Reduce weight of the vest and scale Muscle-Ups.
- 1
muscle up
Pull-ups+
- 2
air squat
10-15 reps
Scaled
Significantly reduce vest weight and scale muscle movement.
- 1
muscle up
Banded Pull-ups
- 2
air squat
Basic Air Squats