For TimeMetconBenchmark
The Admiral
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
20Burpee Pull-Up
20Front Squat
↳ 155/105 lbs (70/48 kg)
20Box Jump
Coaching Tips
Strategy
- 1Start with a steady pace, especially on the Burpee Pull-Ups to maintain energy for the following movements.
- 2Consider breaking the Front Squats into manageable sets to avoid burnout, particularly if this weight is challenging.
- 3Aim for a quick transition between movements, especially from the Front Squats to Box Jumps, to maximize your time efficiency.
- 4On Box Jumps, focus on landing softly to minimize impact and maintain good form throughout each rep.
- 5Think about utilizing the rebound technique on Box Jumps to help with speed, but ensure safe landings.
Safety Considerations
Technical Focus
Watch for excessive hip extension in the Burpee Pull-Up and ensure back safety during Front Squats.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing (or similar cardio)(Keep a light pace to gradually increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a band or towel.)
- 30 sec each side Ankle Flexibility Stretch
Activation:
2 rounds- 10 Bodyweight Squats
- 5-8 Pull-Ups (or Jumping Pull-Ups)
- 5-10 Box Jumps (light)(Focus on technique!)
Scaling Options
Intermediate
Reduce weights by about 20% and consider modification options for some movements.
- 1
front squat
Weight: 125/85 lbs (56.7/38.6 kg)
- 2
burpee pull up
Use Banded Pull-Ups if needed.
- 3
box jump
Lower box height if necessary.
Scaled
Reduce weights by about 40% and modify movements as necessary.
- 1
front squat
Weight: 95/65 lbs (43.1/29.5 kg)
- 2
burpee pull up
Perform regular burpees with a jump instead of pull-up.
- 3
box jump
Box Step-Ups instead of jumps if needed.