OtherMetconBenchmark
Open 15.2
Weightlifting
Gymnastics
Solo
Workout Details
Other
For As Long As Possible:
From 0:00-3:00, 2 rounds of:
10Overhead Squat
↳ 95/65 lbs (43/29 kg)
10Chest-to-Bar Pull-Up
From 3:00-6:00, 2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 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: From 0:00-3:00, 2 rounds of: 10 Overhead Squats (95/65 lbs) 10 Chest-to-Bar Pull-Ups From 3:00-6:00, 2 rounds of: 12 Overhead Squats (95/65 lbs) 12 Chest-to-Bar Pull-Ups From 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
- 1Pace yourself, especially on the first set to build momentum for increasing rep counts.
- 2Consider breaking up sets of the overhead squats if fatigue sets in - e.g., 5 + 5.
- 3Ensure proper setup and grip on the bar for overhead squats to maintain stability.
- 4Use controlled movements for chest-to-bar pull-ups to minimize energy expenditure.
- 5Focus on maintaining a consistent rhythm to manage heart rate and avoid burnout.
- 6Remember to engage your core throughout both movements to support your lower back.
Safety Considerations
Technical Focus
Watch for low back rounding and premature muscle fatigue in the shoulders.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy
Mobility Work:
- 1 per side Hip Flexor Stretch - 30 sec
- 1 per side Shoulder Stretch - 30 sec
- 1 per side Ankle Mobility Stretch - 30 sec
Activation Sets:
2 rounds- 5 Overhead Squat with PVC(Lightweight for form check.)
- 5 Pull-Up Progressions(Focus on explosive movement.)
Scaling Options
Intermediate
Reduce weight and reps for safety and effectiveness.
- 1
overhead squat
Focus on depth of squat.
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Use banded pull-ups.
Scaled
Further reduce weight and reps for accessibility.
- 1
overhead squat
Use a lighter bar or no weight.
Weight: 55/35 lbs (25/16 kg)
- 2
chest to bar pull up
Use ring rows.