For TimeMetconGymnasticsBenchmark30:00

PSD Dutch

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 8/10

Workout Details

For Time

30:00

Cash In

1
Burpee67 reps

5 rounds

1
Pull-Up9 reps
2
Sandbag Squat17 reps
70/32 lbs (32/15 kg)
3
Push-Up21 reps
4
Sandbag Box Step-Up23 reps
70/32 lbs (32/15 kg)
Box height: 20 in

Rest02:00

Cash Out

1
Sandbag Run800 m
70/32 lbs (32/15 kg)

Note: Weighted vest: 20 lbs (14 lbs for women)

Coaching Tips

Strategy

1Focus on form during Sandbag Squats to protect your lower back.
2Maintain a steady pace during the Burpees to avoid early fatigue.
3Use a consistent rhythm for Pull-Ups, even at a higher rep range.

Safety Considerations

Standard safety precautions apply. Focus on maintaining proper form throughout the workout.

Recommended Warm-Up

General Cardio

Row - 3 min(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

Lighter weights for less experienced athletes.

1
sandbag squat
Adjust weight accordingly.
Weight: 50/25 lbs (23/11 kg)
2
sandbag box step up
Adjust weight accordingly.
Weight: 50/25 lbs (23/11 kg)

Scaled

Reduced rep counts and weights for beginners.

1
burpee
Reduce to 30 Burpees.
2
sandbag squat
Use lighter sandbag.
Weight: 25/15 lbs (11/7 kg)
3
sandbag box step up
Use lighter sandbag.
Weight: 25/15 lbs (11/7 kg)

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