For TimeMetconBenchmark
Main Course
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
60 calAssault Bike
50Toes-to-Bar
40Shoulder-to-Overhead
↳ 115/75 lbs (52/34 kg)
30Bar Facing Burpee
20Overhead Squat
↳ 115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Pace the Assault Bike to save energy for the gymnastic movements and lifts ahead.
- 2Consider breaking up Toes-to-Bars into sets of 10 to maintain form and efficiency; know your fatigue limit.
- 3For Shoulder-to-Overheads, prioritize technique. Focus on a strong dip and drive; avoid pressing out prematurely.
- 4Keep Bar Facing Burpees steady—consider doing them in sets of 5 to maintain breathing and rhythm.
- 5On Overhead Squats, ensure the bar stays aligned overhead while squatting to avoid losing stability.
Safety Considerations
Technical Focus
Monitor for back positioning during Toes-to-Bar and Overhead Squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Bike - 3 min(Use consistent tempo.)
Mobility:
- Hold 30 sec Shoulder Stretch - 30 sec(Focus on loosening shoulders.)
- Hold 30 sec Hip Flexor Stretch - 30 sec(Open up hips for squats.)
- Hold 30 sec Lat Stretch - 30 sec(Increase range for Toes-to-Bar.)
Activation: Mini-WOD
2 rounds- 10 Air Squats(Focus on depth and form.)
- 10 Push Press (Barbell if available)(Lightweight; ensure proper mechanics.)
- 30 sec Hollow Hold(Engage core; maintain integrity.)
Scaling Options
Intermediate
Reduce weights and rep schemes to accommodate ability level.
- 1
shoulder to overhead
Reduce weight but maintain movement.
Weight: 95/65 lbs (43/29 kg)
- 2
overhead squat
Reduce weight but maintain movement.
Weight: 95/65 lbs (43/29 kg)
Scaled
Significant reduction in weight and/or movement modification for new athletes.
- 1
shoulder to overhead
Reduce weight and may substitute with Push Press.
Weight: 75/55 lbs (34/25 kg)
- 2
overhead squat
Reduce weight and may substitute with Front Squat.
Weight: 75/55 lbs (34/25 kg)
- 3
toes to bar
Switch to Hanging Knee Raises.