OtherMetconBenchmark

The End

Monostructural

Gymnastics

Weightlifting

Solo

Workout Details

Other

3 Parts Scored Individually

"The End 1"

AMRAP in 3 minutes:

20 calRow

30Wall Ball Shot

↳ 20/14 lbs (9/6 kg)

20Toes-to-Bar

30Box Jump

24-inch box

20Kettlebell Sumo Deadlift High-Pull

↳ 108/72 lbs (49/33 kg)

30Burpee

20Shoulder-to-Overhead

↳ 135/95 lbs (61/43 kg)

30Sled Pull

100 ft

Rest 1 Minute

"The End 2"

AMRAP in 6 minutes:

Same workout as above

Rest 2 Minutes

"The End 3"

For Time:

Same workout as above

Coaching Tips

Strategy

1For "The End 1" and "The End 2", focus on maintaining a steady pace throughout the AMRAP rather than going all out; this will save energy for the final part.
2Break the Wall Ball shots and Shoulder-to-O/H into smaller sets (e.g., 10-15 reps) to avoid burnout and maintain good form.
3During the Toes-to-Bar, focus on using the core rather than swinging too much from the arms to reduce fatigue.
4Transition quickly between movements to make the most of the limited time in the AMRAP, but ensure safety and technique aren't compromised.
5Plan to rest minimally during the Burpees; try to keep moving, even if slowly, to maintain momentum.

Safety Considerations

Technical Focus

Monitor for consistent form in the Sled Pull to prevent lower back strain.

Recommended Warm-Up

General Warm-Up:

500m Row(Moderate pace)

Mobility Work:

30 sec each side Hip Flexor Stretch - 30 sec
10 Shoulder Dislocates - 30 sec
10 each side Ankle Mobilization - 30 sec

Activation Drills:

3 rounds

8 Kettlebell Swings
8 each leg Box Step-ups
10 Shoulder Press (No Wait)(Use a lightweight or bodyweight.)

Scaling Options

Intermediate

Reduce the weight and possibly the reps for higher intensity movements.

1
wall ball shot
Reduce reps to 20
Weight: 14/10 lbs (6.35/4.54 kg)
2
kettlebell sumo deadlift high pull
Reduce reps to 15
Weight: 85/53 lbs (38.55/24.04 kg)
3
shoulder to overhead
Reduce reps to 15
Weight: 95/65 lbs (43.09/29.48 kg)

Scaled

Significantly reduce weights and modify movements where necessary.

1
wall ball shot
Reduce reps to 15 or perform Wall Ball to a lower target.
Weight: 10/6 lbs (4.54/2.72 kg)
2
kettlebell sumo deadlift high pull
Reduce to Kettlebell Deadlifts if necessary.
Weight: 40/25 lbs (18.14/11.34 kg)
3
shoulder to overhead
Perform Push Press instead of Shoulder-to-Overhead.
Weight: 65/45 lbs (29.48/20.41 kg)

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