For TimeWeightliftingGymnasticsBenchmark04:00
Thick ‘N Quick
Gymnastics
Weightlifting
Solo
Workout Details
For Time
04:00
For Time:
4Rope Climb
3Overhead Squat
↳ 245/165 lbs (111/75 kg)
Time Cap: 4 minutes
Coaching Tips
Strategy
- 1Pace yourself during rope climbs to avoid early fatigue; focus on steady, controlled movements.
- 2Consider breaking the overhead squats into smaller sets if the weight feels too heavy to maintain form safely.
- 3Transition quickly between movements to maximize your time efficiency without sacrificing technique.
- 4Use chalk on your hands for better grip during rope climbs, especially as you fatigue.
- 5Maintain a tight core and engage your lats during overhead squats to stabilize the barbell properly.
Safety Considerations
Technical Focus
Ensure proper grip and core engagement during rope climbs to prevent falls.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate pace)
Mobility:
- 30 sec Hip Flexor Stretch
- 10 Shoulder Dislocates(With a PVC pipe or broomstick)
- 30 sec Overhead Squat Position Stretch(Focus on shoulder and hip flexibility)
Activation:
2 rounds- 2 Rope Climbs (Practice)(Focus on technique.)
- 10 Air Squats(Maintain good depth and form.)
- 5 Overhead Squats (light bar or PVC)(Ensure all positions are correct.)
Scaling Options
Intermediate
Reduce weight and modify movements as necessary.
- 1
rope climb
Use a lower rope height or perform rope pulls from standing.
- 2
overhead squat
Use a lighter barbell or perform front squats instead.
Weight: 196/132 lbs (89/60 kg)
Scaled
Further weight reduction and simplified movements.
- 1
rope climb
Perform 4 rope pull-ups from a seated position.
- 2
overhead squat
Use a light barbell or perform goblet squats.
Weight: 145/95 lbs (66/43 kg)