For TimeMetconBenchmark
Outer Limits
2 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
600 mRun
30Lateral-Bar Burpee
20 calAir Bike
15Squat Snatch
↳ 95/65 lbs (43/29 kg)
Original WOD
2 Rounds for Time: 600m Run 30 Lateral-Bar Burpees 20/15 cal Air Bike 15 Squat Snatches (95/65 lbs)
Coaching Tips
Strategy
- 1Start with a steady pace on the 600m run; avoid going out too fast to save energy for later movements.
- 2Break up the Lateral-Bar Burpees into manageable sets if you feel fatigued; 10-15 reps can be a good strategy.
- 3Keep a consistent cadence on the Air Bike, aiming for small, powerful pushes rather than sprinting.
- 4Focus on solid form during the Squat Snatches; prioritize technique and consider taking micro-rests to reset your form if necessary.
- 5Transitions should be efficient; plan your space so you can move directly from one movement to the next.
Safety Considerations
Technical Focus
Maintain proper form in the Squat Snatch to avoid back injuries.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility:
- 10 Shoulder Dislocates
- 5 each side Hip Flexor Stretch
- 10 each side Ankle Mobilization
Activation:
2 rounds- 10 Air Squats
- 5 Burpees
- 5 Snatch Grip Deadlifts (light weight)
Scaling Options
Intermediate
Reduce weight for Squat Snatch and adjust reps on Lateral-Bar Burpees, if necessary.
- 1
squat snatch
Reduce weight to 75/55 lbs.
Weight: 75/55 lbs (34/25 kg)
- 2
lateral bar burpee
Reduce reps to 20.
Scaled
Further reduce weight for Squat Snatch and modify movements for accessibility.
- 1
squat snatch
Use a PVC pipe or lighter weights.
Weight: 45/35 lbs (20/16 kg)
- 2
lateral bar burpee
Reduce reps to 15.