For TimeMetconBenchmark20:00
Sean
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
10 rounds
- 1Chest-to-Bar Pull-Up11 reps
- 2Front Squat22 reps
75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Focus on maintaining an efficient kip on Chest-to-Bar Pull-Ups
- 2Use a spotter if necessary for safety on Front Squats
- 3Keep a steady breathing pattern to avoid fatigue
Safety Considerations
Technical Focus
Ensure full range of motion on Chest-to-Bar Pull-Ups
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
Lighter weights or reduced repetitions for athletes building strength
- 1
front squat
Weight: 65/45 lbs (29/20 kg)
- 2
chest to bar pull up
Banded Chest-to-Bar Pull-Ups
Scaled
Significantly reduced loads or modifications for beginner athletes
- 1
front squat
Empty Barbell
Weight: 45/35 lbs (20/16 kg)
- 2
chest to bar pull up
Jumping Pull-Ups