For TimeMetconBenchmark
Satan’s Whiskers
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
10Chest-to-Bar Pull-Up
10Front Squat
↳ 165/115 lbs (75/52 kg)
10Burpee
Coaching Tips
Strategy
- 1Maintain a steady pace on the pull-ups; consider breaking them into sets if fatigue sets in.
- 2Focus on keeping the core tight during front squats to maintain proper form and posture.
- 3Reduce transition time between movements to maintain intensity, but ensure safe barbell handling.
- 4Consider doing burpees with a consistent rhythm to avoid burnout; try to find a pace that allows for quick sets but doesn’t compromise form.
Safety Considerations
Technical Focus
Ensure proper pulling technique on pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row - 2-3 min(Use a moderate pace to get heart rate up.)
Mobility:
- 10 reps Shoulder Dislocates - 30 sec
- 30 sec each side Couch Stretch - 1 min
- 10 reps Hip Openers - 1 min
Activation:
2 rounds- 5-10 Pull-Up (Jumping or Assisted) - 30 sec(Focus on explosive movement.)
- 5-10 Front Squat (Light Weight) - 30 sec(Use approximately 40% of working weight.)
- 5-10 Burpee (Light Pace) - 30 sec(Focus on a smooth jump and lower.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety and efficiency.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
front squat
Reduce barbell weight by approximately 20%
Weight: 130/85 lbs (59/39 kg)
- 3
burpee
Step back instead of jumping back.
Scaled
Significantly reduce weights and modify movements further for accessibility.
- 1
chest to bar pull up
Ring Rows
- 2
front squat
Reduce barbell weight by approximately 40%
Weight: 95/65 lbs (43/29 kg)
- 3
burpee
Burpee-Step (lower back to floor, step up)