For TimeMetconBenchmark07:00
The Final 2
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
3 Rounds for Time:
30Toes-to-Bar
21Ground-to-Overhead
↳ 95/65 lbs (43/29 kg)
Original WOD
3 Rounds for Time: 30 Toes-to-Bars 21 Ground-to-Overheads (95/65 lbs)
Coaching Tips
Strategy
- 1Break up Toes-to-Bars into manageable sets (e.g., 10-10-10) to avoid excessive fatigue.
- 2Maintain consistent breathing and pacing throughout the Ground-to-Overheads.
- 3Focus on technique over speed; ensure a strong lockout overhead to prevent injury.
- 4Use fast transitions between movements to maximize efficiency.
- 5Consider micro-resting during the Toes-to-Bars if fatigue sets in, especially before the Ground-to-Overheads.
Safety Considerations
Technical Focus
Ensure proper core engagement and shoulder stability during movements.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 1 min each leg Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
- 10 Cat-Cow Stretch(Focus on spine movement and breathing.)
Activation Sets:
2 rounds- 5-10 Knees-to-Elbows
- 5-10 Ground-to-Overhead (PVC or light bar)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
toes to bar
Knees-to-Elbows
- 2
ground to overhead
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights by approximately 40% and adjust movements.
- 1
toes to bar
Knees-to-Elbows or Hanging Knee Raises
- 2
ground to overhead
Weight: 55/35 lbs (25/16 kg)