For TimeMetconGymnasticsWeightliftingBenchmark35:00
Noah
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
35:00
Cash In
- 1Push-Up67 reps
3 rounds
- 1Run800 m
- 2Pull-Up23 reps
- 3Wall Ball23 reps
20/14 lbs (9/6 kg)
- 4Deadlift21 reps
165/105 lbs (75/48 kg)
Cash Out
- 1Push-Up67 reps
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Prioritize maintaining form over speed during Deadlifts and Pull-Ups.
- 2Pace your Push-Ups to avoid burnout early on.
Safety Considerations
Technical Focus
Maintain proper form on Deadlifts and Pull-Ups
Recommended Warm-Up
General Cardio
- Row - 3 min easy pace(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 reps on Deadlifts and Pull-Ups, maintain distance on Runs.
- 1
pull up
Reduce to 15 Pull-Ups
- 2
wall ball
Reduce to 15 Wall Balls
Weight: 16/12 lbs (7/5 kg)
- 3
deadlift
Reduce reps to 15 Deadlifts
Weight: 135/95 lbs (61/43 kg)
Scaled
Focus on bodyweight movements and reduce distances.
- 1
pull up
Substitute with 15 Band-Assisted Pull-Ups
- 2
wall ball
Reduce to 10 Wall Balls
Weight: 10/8 lbs (5/4 kg)
- 3
deadlift
Reduce to 10 Deadlifts
Weight: 95/65 lbs (43/29 kg)