For TimeMetconBenchmark15:00
Quarterfinals 22.2
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
15:00
3 Rounds for Time:
30Alternating Pistol
30GHD Sit-Up
10Muscle-Up
Time Cap: 15 Minutes
Original WOD
3 Rounds for Time: 30 Alternating Pistols 30 GHD Sit-Ups 10 Muscle-Ups Time Cap: 15 Minutes
Coaching Tips
Strategy
- 1Start with an efficient pace to manage fatigue during the Muscle-Ups.
- 2Break the Alternating Pistols into manageable sets if needed to maintain form.
- 3During GHD Sit-Ups, focus on controlled movement rather than speed to protect the back.
- 4Use transitions wisely; set up your GHD and Pull-Up Bar beforehand to minimize downtime between movements.
- 5Try to maintain a steady rhythm on muscle-ups; avoid overexerting in early rounds to complete all reps.
Safety Considerations
Technical Focus
Ensure proper alignment during GHD Sit-Ups to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Moderate pace to warm up legs and core.)
Mobility:
- 5 per side Hip Flexor Stretch(Helps with flexibility for the pistols.)
- 5 per side Shoulder Stretch(Prepares shoulders for muscle-ups.)
- 5 per side Thoracic Spine Rotation(Loosens up the back for sit-ups.)
Activation:
2 rounds- 10 Air Squats(Focus on depth.)
- 10 Hollow Rocks(Engage core for sit-ups.)
- 5 Pull-Up Negatives(Build strength for muscle-ups.)
Scaling Options
Intermediate
Reduce complexity or volume in some movements to maintain intensity.
- 1
alternating pistol
Assisted Pistol Squats
- 2
ghd sit up
Abmat Sit-Ups
- 3
muscle up
Weighted Pull-Ups + Dips
Scaled
Modify volume and intensity for an introduction to the movements.
- 1
alternating pistol
Box Squats
- 2
ghd sit up
Crunches
- 3
muscle up
Banded Pull-Ups + Ring Dips