For TimeMetconBenchmark
Tiny Dancer
4-6-8-6-4
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
4-6-8-6-4 reps of:
Burpee Pull-Up
Hang Power Snatch
↳ 95/65 lbs (43/29 kg)
Then:
800 mRun
Then:
4-6-8-6-4 reps of:
Push Press
↳ 95/65 lbs (43/29 kg)
Strict Pull-Up
Coaching Tips
Strategy
- 1Pace yourself on the first set to avoid burnout.
- 2Consider breaking up the Hang Power Snatches into 2-3 sets, especially if you're nearing the end of the chipper.
- 3Focus on quick transitions between movements to keep the heart rate up.
- 4During the Run, find a steady pace to recover your breath and prepare for the next round.
- 5On the Push Press, engage your legs to assist in the lift and avoid shoulder fatigue.
- 6Keep strict form on the Strict Pull-Ups, leaving no room for excessive swinging.
Safety Considerations
Technical Focus
Ensure proper form on pulling movements to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Light Jog - 2 min
Mobility Focus: Hip, Shoulders & Back
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC.)
- 10 Hip Flexor Stretch - 30 sec(Hold each side.)
- 10 T-Spine Rotations - 30 sec(Focus on thoracic mobility.)
Activation Sets: Go Light!
2 rounds- 5 Burpees
- 5 Hang Power Snatch (empty bar)(Emphasize technique over speed.)
- 5 Push Press (empty bar)(Focus on leg drive.)
- 3 Strict Pull-Up (or Banded Pull-Up)(Ensure full range of motion.)
Scaling Options
Intermediate
Reduce weights and modify movements where necessary.
- 1
hang power snatch
Reduce weight to 75/55 lbs.
Weight: 75/55 lbs (34/25 kg)
- 2
push press
Reduce weight to 75/55 lbs.
Weight: 75/55 lbs (34/25 kg)
- 3
strict pull up
Banded Pull-Ups.
Scaled
Focus on bodyweight and light modifications for skill retention.
- 1
hang power snatch
Use a lighter barbell at 45/33 lbs.
Weight: 45/33 lbs (20/15 kg)
- 2
push press
Use a lighter barbell at 45/33 lbs.
Weight: 45/33 lbs (20/15 kg)
- 3
strict pull up
Ring Rows or Banded Pull-Ups.