For TimeMetconBenchmark20:00
Uzzle
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
Cash In
- 1Run600 m
2 rounds
- 1Chest-to-Bar Pull-Up5 reps
- 2Back Rack Lunge28 reps
95/65 lbs (43/29 kg)
- 3Hand Release Push-Up19 reps
- 4Air Squat64 reps
Cash Out
- 1Run600 m
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Focus on maintaining good form throughout each movement.
- 2Break the sets into smaller, manageable chunks as needed to maintain intensity.
- 3Utilize a steady pace on the runs to conserve energy for the rounds.
Safety Considerations
Technical Focus
Ensure proper form on push-ups and lunges to avoid injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights and reduced reps for pull-ups
- 1
chest to bar pull up
Chest-to-Bar Pull-Ups (with bands)
- 2
lunge
Back Rack Lunges with lighter weights
Weight: 75/55 lbs (34/25 kg)
- 3
push up
Push-Ups from knees
- 4
air squat
Air Squats as needed
Scaled
Further reduced weights and bodyweight movements
- 1
chest to bar pull up
Ring Rows
- 2
lunge
Back Rack Lunges (empty bar or less weight)
Weight: 45/35 lbs (20/16 kg)