For TimeMetconBenchmark
Patricia
Monostructural
Gymnastics
Team of 4
Workout Details
For Time
For Time (in a Team of 8):
1500 mRun
Each team member must complete this distance.
200Burpee Pull-Up
400Jumping Ring Dip
40Rope Climb
15 ft ascent each time.
1 minL-Sit
Each team member must hold for 1 minute.
Coaching Tips
Strategy
- 1Pace the 1.5 km run to ensure energy remains for the other movements. Don't start too fast.
- 2For Burpee Pull-Ups, divide the reps evenly among team members to avoid burnout.
- 3Jumping Ring Dips can be taxing on the shoulders; consider switching movements every few reps to manage fatigue.
- 4Rope Climbs should be tackled in sets that allow you to efficiently return to the ground for the next climber.
- 5Maximize rest during the L-Sit – maintain the hold for one minute but ensure you have enough strength to complete the other movements.
Safety Considerations
Technical Focus
Watch for proper form during all movements to prevent injury, especially in Rope Climbs and L-Sits.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min easy(Use this time to gradually increase heart rate and warm-up muscles.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Focus on loosening the shoulders and upper body.)
- 30 sec each side Hip Flexor Stretch(Target the hip flexors for the running portion.)
- 10 each direction Wrist Warm-Up Circles(Prepare wrists for Pull-Ups, Dips, and Rope Climbing.)
Activation Movements:
2 rounds- 5 Burpees(Light burpees to activate muscles used in Burpee Pull-Ups.)
- 5 Ring Rows(Focus on pulling mechanics for both Rings and Pull-Ups.)
- 10 sec hold L-Sit Progression(Familiarize with the hold before performing it in WOD.)
Scaling Options
Intermediate
Reduce reps and/or modify movements to allow completion.
- 1
run
1 km Run (each)
- 2
burpee pull up
150 Burpee Pull-Ups
- 3
jumping ring dip
300 Jumping Ring Dips
- 4
rope climb
30 Rope Climbs (15 ft)
- 5
l sit
30 sec L-Sit (each)
Scaled
Further reduce reps and modification of more advanced movements.
- 1
run
800 m Run (each)
- 2
burpee pull up
100 Burpee Pull-Ups
- 3
jumping ring dip
200 Jumping Ring Dips
- 4
rope climb
20 Rope Climbs (15 ft)
- 5
l sit
20 sec L-Sit (each)