For TimeMetconBenchmark18:00

Two-Stroke Pull

5 Rounds

Monostructural

Weightlifting

Solo

Workout Details

For Time

18:00

5 Rounds for Time:

300 mRun

20 calAssault Bike

13 mSled Pull

Time Cap: 18 minutes

Coaching Tips

Strategy

1Maintain a steady pace on the run to avoid burning out early.
2Transition quickly between movements—set the bike and sled ready before the run if possible.
3Break the sled pull into manageable sections, especially if the weight is significant.
4Focus on breathing throughout the workout to maintain endurance—don't hold your breath when pulling the sled or biking.
5Aim for consistent calorie output on the bike; avoid spikes in intensity.

Safety Considerations

Technical Focus

Monitor for proper sled pulling form to prevent back strain.

Recommended Warm-Up

General Warm-Up:

2 min Jog in Place - 2 min(Warm up your legs and prepare for the run.)

Mobility Work:

10 Hip Flexor Stretch - 30 sec(Focus on dynamic stretches to mobilize hips.)
10 Shoulder Opener - 30 sec(Prepare shoulders for sled pull.)

Activation Drill:

2 rounds

6 each leg Dynamic Lunges(Engage legs and core.)
44 ft Sled Pull (Light Weight)(Use minimal weight to familiarize with the movement.)

Scaling Options

Intermediate

Reduce weight on the sled and calories on the bike by 20%.

1
sled pull
Use lighter sled weight.
Weight: 100/75 lbs (45/34 kg)
2
assault bike
Reduce bike calories to 16/12.

Scaled

Further reduce weight and modify movements as needed.

1
sled pull
Use very light sled or bodyweight only.
Weight: 75/50 lbs (34/23 kg)
2
assault bike
Reduce bike calories to 12/8.

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