For TimeMetconBenchmark15:00
Triple-G Chipper
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
15:00
For Time:
100Pull-Up
80GHD Sit-Up
60Pistol
Alternating legs
40 calRow
20Dumbbell Push Press
↳ 100/70 lbs (45/32 kg)
Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Break the pull-ups into manageable sets to avoid early muscle fatigue.
- 2Focus on maintaining a strong core during the GHD sit-ups to protect the lower back.
- 3Use tempo control on the pistols to prevent balance issues; don't rush the movement.
- 4Pace the row to avoid burning out before the push presses – aim for steady strokes.
- 5Keep the dumbbell push presses unbroken if possible, but don't hesitate to take short breaks if form starts to break down.
Safety Considerations
Technical Focus
Ensure that the pull-ups and pistols are executed with proper form to avoid shoulder and knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy
Mobility:
- 3 Shoulder Stretch - 30 sec(Focus on dislocating the shoulder.)
- 3 Hip Flexor Stretch - 30 sec(Open up the hips for pistols.)
- 3 Hamstring Stretch - 30 sec
Activation:
2 rounds- 5-10 Pull-Up (Kipping or Strict)(Focus on form.)
- 10-15 Bodyweight Sit-Ups(Warm up the abdominals.)
- 5 each leg Pistol Assistance (Box or TRX)(Work on balance.)
Scaling Options
Intermediate
Reduce weights and reps accordingly.
- 1
pull up
Banded Pull-Ups
- 2
ghd sit up
Regular Sit-Ups
- 3
pistol
Assisted Pistols (Box or TRX)
- 4
row
30 calorie Row
- 5
dumbbell push press
Weight: 80/50 lbs (/ kg)
Scaled
Further reduce reps, weights, and complexity of movements.
- 1
pull up
Ring Rows
- 2
ghd sit up
Crunches
- 3
pistol
Box Step-Ups (no weight)
- 4
row
20 calorie Row
- 5
dumbbell push press
Weight: 50/35 lbs (/ kg)