For TimeHybridBenchmark12:00
The Battleground
Gymnastics
Monostructural
Solo
Workout Details
For Time
12:00
For Time:
Rescue Randy Drag
↳ 185/165 lbs (84/75 kg)
2Rope Climb
400 mRun
Obstacle Course
400 mRun
2Rope Climb
Rescue Randy Drag
↳ 185/165 lbs (84/75 kg)
Wear a 20/14 lb Weight Vest
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Plan your transitions efficiently to save time between movements.
- 2On Rope Climbs, focus on using your legs to assist your pull to conserve upper body strength for later.
- 3For the Rescue Randy Drag, maintain a strong grip and keep your back straight to avoid strain during the weighted pull.
- 4Pacing on the runs is crucial; don't sprint early - find a sustainable pace that allows you to recover for the obstacles and drag.
- 5Break the Rope Climbs into smaller sets if needed to maintain form and prevent fatigue.
Safety Considerations
Technical Focus
Monitor for proper form during Rope Climbs to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 5-10 min Easy Jog or Rower - 2-3 min(Choose a low-intensity pace.)
Mobility: 2-3 min
- 3-5 Shoulder Stretch - 30 sec(Focus on shoulders and upper body.)
- 3-5 Hip Flexor Stretch - 30 sec(Loosen up the hip flexors for running.)
- 5-10 Ankle Mobility - 30 sec(Prepare ankles for running and dragging.)
Activation: 3-4 min
2 rounds- 10-15 Wall Ball Throws (lightweight)(Get the shoulders activated for dragging.)
- 10-15 Bodyweight Squats(Activate the legs for dragging and running.)
- 2-3 Assisted Rope Climbs or Pull-ups(Warm-up the upper body for climbing.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety.
- 1
rescue randy drag
Weight: 145/125 lbs (/ kg)
- 2
rope climb
Banded Rope Climbs
- 3
run
400m Walk or Jog
- 4
obstacle course
Scaling down course difficulty.
Scaled
Further weight and movement modifications for easier access.
- 1
rescue randy drag
Weight: 110/85 lbs (/ kg)
- 2
rope climb
Ring Rows
- 3
run
200m Walk or Jog
- 4
obstacle course
Simplified obstacles.