For TimeMetconBenchmark
Schlitz
4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
400 mRun
4Muscle-Up
40Double-Under
Coaching Tips
Strategy
- 1Pace the run to maintain energy for muscle-ups and double-unders; avoid going too hard from the start.
- 2For muscle-ups, focus on technique; if struggling, consider breaking them into smaller sets to avoid fatigue.
- 3Keep double-unders unbroken if possible; practice efficient skills to minimize trip-ups that can add time to your WOD.
- 4Transitions should be quick; prepare to switch to the next movement mentally and physically before finishing the current one.
- 5Focus on maintaining a steady rhythm for double-unders; breathing patterns will help keep pace.
Safety Considerations
Technical Focus
Ensure full range of motion on muscle-ups to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy
Mobility:
- 5-10 Shoulder Stretch(Focus on shoulders and chest.)
- 5-10 Hip Flexor Stretch(Open up the hips for running.)
- 5-10 Wrist Stretch(Prep wrists for muscle-ups.)
Activation:
3 rounds- 5 Burpee
- 15 Jumping Jacks
- 3 Pause at top Kipping Muscle-Up Drills(Practice kipping for muscle-up efficiency.)
- 20 Single-Unders(Light pace to warm up jumping rope.)
Scaling Options
Intermediate
Reduce muscle-ups to trained pull-ups or chest-to-bar pull-ups, maintain the run and double-unders.
- 1
muscle up
Pull-Ups
- 2
run
- 3
double under
Single-Unders
Scaled
Decrease run distance and substitute muscle-ups and double-unders with simpler variations.
- 1
run
300m Walk or Jog
- 2
muscle up
Banded Pull-Ups or Ring Rows
- 3
double under
Double-under Attempts with Single-Unders instead.