For TimeMetconBenchmark06:00
Sprint Couplet
Monostructural
Gymnastics
Solo
Workout Details
For Time
06:00
For Time:
172 ftSled Push
18Bar Muscle-Up
15 reps for women
172 ftSled Push
Time Cap: 6 minutes
Coaching Tips
Strategy
- 1Break the Bar Muscle-Ups into manageable sets to avoid burnout, especially if you're struggling.
- 2Focus on a strong push-off and maintain a smooth gait during the Sled Push.
- 3Keep your transitions quick; switch from Sled Push to Bar Muscle-Ups without hesitation.
- 4Use a kipping motion for Bar Muscle-Ups to conserve energy and maintain pace.
- 5Aim for unbroken sets on the Sled Push if you're confident with the weight.
- 6Pace yourself throughout; the first round may feel easier but the fatigue will add up quickly.
Safety Considerations
Technical Focus
Ensure a straight back and stable core during Sled Push to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Light intensity to elevate heart rate.)
Mobility Work:
- 5 per side Shoulder Stretch(Focus on hip and shoulder mobility.)
- 5 per side Hip Flexor Stretch(Work on flexibility for better sled form.)
- 10 Cat-Cow Stretch(Mobilize the spine before lifting.)
Activation Set:
2 rounds- 2x75 ft Sled Push (light)(Use minimal weight to activate legs.)
- 5 Bar Muscle-Up Progression (e.g., Jumping Muscle-Ups)(Focus on rhythm and pulling through.)
Scaling Options
Intermediate
Reduce distance on sled push; use a band for muscle-ups.
- 1
sled push
170-foot Sled Push at lighter weight
Weight: 100/80 lbs (45/36 kg)
- 2
bar muscle up
Banded Bar Muscle-Ups
Scaled
Greatly reduce intensity and reps for inclusivity.
- 1
sled push
100-foot Sled Push at lighter weight
Weight: 50/35 lbs (23/16 kg)
- 2
bar muscle up
Jumping Pull-ups