For TimeMetconHybridBenchmark
Toomey in Placid
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 27 calorie Ski Erg
Then, 3 Rounds of:
8Ring Muscle-Up
16Alternating Dumbbell Snatch
↳ 85/60 lbs (39/27 kg)
Cash-Out: 27 calorie Ski Erg
Coaching Tips
Strategy
- 1Pace the Ski Erg to avoid fatigue early; consider a smooth consistent pace rather than sprinting.
- 2Maintain unbroken sets on Ring Muscle-Ups, focusing on technique to minimize transition delays.
- 3For Alternating Dumbbell Snatches, use a hip drive for power and keep your back straight.
- 4Consider breaking up the snatches if your form starts to break down, focusing on quality over quantity.
- 5Transition efficiently between movements to avoid unnecessary downtime.
- 6Stay hydrated and take a few deep breaths before each segment to manage heart rate.
Safety Considerations
Technical Focus
Ensure shoulders are engaged during pull and lockout in muscle-ups.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 200m Row - 2 min(Moderate pace to activate body.)
Mobility: 2-3 min
- 10 sec per arm Shoulder Stretch - 10 sec(Hold a gentle stretch to open the shoulders.)
- 10 sec per leg Hip Flexor Stretch - 10 sec(Focus on hip extension.)
- 10 sec per arm Wrist Stretch - 10 sec(Avoid wrist fatigue for muscle-ups.)
Activation: 3-4 min
2 rounds- 5 Ring Rows - 30 sec(Engage back muscles.)
- 10 Kettlebell Swings - 30 sec(Focus on hip hinge and explosiveness.)
- 5 Jumping Pull-Ups - 30 sec(Prepare for muscle-up motion.)
Scaling Options
Intermediate
Adjust weights and reps for endurance and skill balance.
- 1
ring muscle up
Banded Ring Muscle-Ups
- 2
alternating dumbbell snatch
Reduce weight by ~20%
Weight: 68/45 lbs (30.8/20.4 kg)
Scaled
Significantly reduce weights and modify movements for accessibility.
- 1
ring muscle up
Ring Rows
- 2
alternating dumbbell snatch
Reduce weight by ~40%
Weight: 51/35 lbs (23/15.9 kg)