For TimeMetconBenchmark

Semifinals 22.1

10 Rounds

Gymnastics

Monostructural

Solo

Workout Details

For Time

10 Rounds for Time:

1Legless Rope Climb

52 mRun

Original WOD

10 Rounds for Time:
1 Legless Rope Climb (15 ft)
170 ft Run

Coaching Tips

Strategy

1Maintain a steady pace on the run. Aim for consistent breathing to sustain your energy for the climbs.
2Consider breaking the rope climbs into smaller sets if fatigue sets in, especially towards the later rounds.
3Focus on efficient foot placement during the legless climbs to reduce the amount of upper body pulling needed.
4When transitioning from the run to the rope climb, take a few breathers to reset your grip and mental focus.
5Stay mindful of your form; prioritize technique over speed for both movements to maximize efficiency and safety.

Safety Considerations

Technical Focus

Kipping or swinging during the rope climb can cause injury. Ensure vertical pulling technique.

Recommended Warm-Up

General Warm-Up:

Light Jog - 2 min(Start with an easy jog to increase heart rate.)

Mobility Work:

Shoulder Stretch - 1 min(Focus on shoulders and lats; stand tall and reach.)
Hip Flexor Stretch - 1 min(Stretch hip flexors to prepare for running.)

Activation Mini-WOD:

2 rounds

2 Legless Rope Climb Practice(Light practice on legless rope climbs.)
30 sec High Knees(Focus on high knees to activate leg muscles prior to running.)

Scaling Options

Intermediate

Reduce the number of climbs per round to one climb every other round.

1
legless rope climb
Substitute with standard rope climb or modified rope climb with feet.
2
run
Adjust the distance to a 100 ft run.

Scaled

Reduce both the rope climbs and distance for the run.

1
legless rope climb
Replace with assisted rope climb or lower height structure.
2
run
Reduce the distance to 50 ft.

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