For TimeMetconBenchmark30:00

Strange

Monostructural

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

8 rounds

1
Run600 m
2
Weighted Pull-Up11 reps
36/24 lbs (16/11 kg)
Using 1.5 pood for men (36 lbs) and 1 pood for women (24 lbs)
3
Walking Lunge11 reps
36/24 lbs (16/11 kg)
Using 1.5 pood for men (36 lbs) and 1 pood for women (24 lbs)
4
Thruster11 reps
36/24 lbs (16/11 kg)
Using 1.5 pood for men (36 lbs) and 1 pood for women (24 lbs)

Coaching Tips

Strategy

1Focus on pacing during the run to maintain stamina for the pull-ups.
2Keep movements steady and avoid rushing for better form.

Safety Considerations

Technical Focus

Ensure proper form during weighted pull-ups to avoid injury

Recommended Warm-Up

General Cardio

3 min 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

Reduce load for all movements; focus on form.

1
pull up
Standard Pull-Ups
Weight: 24/16 lbs (11/7 kg)
2
walking lunge
Bodyweight Walking Lunges
Weight: 24/16 lbs (11/7 kg)
3
thruster
Light Thrusters
Weight: 24/16 lbs (11/7 kg)

Scaled

Reduced movements, bodyweight options.

1
pull up
Band-assisted Pull-Ups
2
walking lunge
Bodyweight Walking Lunges
3
thruster
Bodyweight Thrusters

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