OtherMetconBenchmark
Open 14.2
Weightlifting
Gymnastics
Solo
Workout Details
Other
For As Long As Possible:
0:00-3:00:
2 Rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
3:00-6:00:
2 Rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
6:00-9:00:
2 Rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you fail to complete both rounds.
Original WOD
For As Long As Possible: 0:00-3:00: 2 Rounds of: 10 Overhead Squats (95/65 lbs) 10 Chest-to-Bar Pull-Ups 3:00-6:00: 2 Rounds of: 12 Overhead Squats (95/65 lbs) 12 Chest-to-Bar Pull-Ups 6:00-9:00: 2 Rounds of: 14 Overhead Squats (95/65 lbs) 14 Chest-to-Bar Pull-Ups Follow the pattern until you fail to complete both rounds.
Coaching Tips
Strategy
- 1Start at a comfortable pace, as you will be increasing reps after each segment. Consider breaking the overhead squats into manageable sets to maintain form.
- 2For the chest-to-bar pull-ups, focus on engaging your lats and keeping your chest up to help pull your body higher.
- 3As the rounds increase in volume, keep in mind to take short micro-rests between sets to avoid burnout.
- 4Watch for shoulder fatigue; consider transitioning to strict pull-ups if kipping becomes too taxing.
- 5Keep a steady breathing pattern to help manage exertion during the higher rep rounds.
- 6It's more important to maintain form than complete all reps; listen to your body to prevent injury.
Safety Considerations
Technical Focus
Ensure proper depth in overhead squats and maintain shoulder position during pull-ups.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10 Shoulder Dislocations(Use a band or PVC pipe.)
- 10 each leg Hip Openers
- 10 each side Ankle Mobilizations
Activation Drill:
2 rounds- 5 Overhead Squat with PVC(Focus on form and depth.)
- 5-8 Pull-Up Progressions(Include kipping or strict variations.)
Scaling Options
Intermediate
Decrease weights and reps to maintain form.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Strict Pull-Ups
Scaled
Reduce weights and modify movements to ensure completion.
- 1
overhead squat
Weight: 55/35 lbs (25/16 kg)
- 2
chest to bar pull up
Banded Pull-Ups