For TimeMetconBenchmark30:00
Thompson
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
10 rounds
- 1Rope Climb4.6 km2.9 miles
15 ft (from seated)
- 2Back Squat29 reps
95/65 lbs (43/29 kg)
- 3Barbell Farmer Carry10 m
135/95 lbs (61/43 kg)
2x135/95 lb
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Focus on maintaining form throughout rounds, especially on back squats and rope climbs.
- 2Break up the back squats if needed to maintain form.
Safety Considerations
Technical Focus
Ensure proper form on Rope Climb and Back Squats
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights for back squats and farmer carry
- 1
back squat
Use lighter weights
Weight: 75/55 lbs (34/25 kg)
- 2
farmer carry
Use lighter weights
Weight: 95/65 lbs (43/29 kg)
Scaled
Bodyweight modifications for more reps
- 1
back squat
Bodyweight squats
- 2
farmer carry
No weight, just walking