For TimeMetcon
Shadow Air Bike & Lateral-Bar Burpee & Squat Snatch Overload
2 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
600 mRun
30Lateral-Bar Burpee
20 calAir Bike
15Squat Snatch
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1For the run, maintain a steady pace; it's easy to start too fast and fatigue early.
- 2Break up the lateral-bar burpees into smaller sets (e.g., 10-10) to maintain intensity.
- 3Efficient transitions between movements will save time; try to set up your space cleanly.
- 4For squat snatches, focus on form over speed, especially when fatigue sets in. Consider dropping the weight if form deteriorates.
Safety Considerations
Technical Focus
Watch for hip extension and proper form during the squat snatch to avoid injury.
Recommended Warm-Up
General Warm-up:
- Jog - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10-12 Shoulder Dislocates(Use a PVC or broomstick.)
- Wrist Stretch - 1 min each side
Activation Movements:
2 rounds- 10 Air Squats
- 5 Lateral Burpees (lighter version)(Focus on form.)
- 5 Snatch Grip Deadlifts with light weight(Prepare for squat snatch.)
Scaling Options
Intermediate
Reduce weight and calories significantly.
- 1
run
- 2
lateral bar burpee
- 3
air bike
15 calorie Air Bike
- 4
squat snatch
Weight: 75/55 lbs (34/25 kg)
Scaled
Significantly reduce both movements and weights.
- 1
run
400m Run
- 2
lateral bar burpee
20 Lateral Bar Burpees
- 3
air bike
10 calorie Air Bike
- 4
squat snatch
Weight: 45/35 lbs (20/16 kg)