For TimeMetconBenchmark30:00

Pikey

Monostructural

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

1
Run400 m
2
Burpee Bar Muscle-Up12 reps
3
Squat Snatch15 reps
155/105 lbs (70/48 kg)
4
Run800 m
5
Burpee Bar Muscle-Up12 reps
6
Clean & Jerk20 reps
7
Run800 m
8
Burpee Bar Muscle-Up12 reps
9
Thruster18 reps
155/105 lbs (70/48 kg)
10
Run400 m

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

Coaching Tips

Strategy

1Pace yourself on the runs to maintain energy throughout the workout.
2Focus on form for movements, especially thrusters and clean & jerks, to avoid injury.
3Break the muscle-ups into manageable sets if needed.

Safety Considerations

Technical Focus

Watch for proper bar path during clean and jerks.

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

Decrease weights to 135/95 lbs on barbell movements.

1
squat snatch
Weight: 135/95 lbs (61/43 kg)
2
clean and jerk
Weight: 135/95 lbs (61/43 kg)
3
thruster
Weight: 135/95 lbs (61/43 kg)

Scaled

Use lighter weights or empty bar for barbell movements.

1
squat snatch
Empty bar
Weight: 65/45 lbs (29/20 kg)
2
clean and jerk
Empty bar
Weight: 65/45 lbs (29/20 kg)
3
thruster
Empty bar
Weight: 65/45 lbs (29/20 kg)

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For TimeMetcon