OtherMetconBenchmark35:00
Wesley
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
Other
35:00
- 1Run800 m
- 1Box Jump8 reps
- 2Strict Pull-Up6 reps
- 3Overhead Walking Lunge21 reps
45/45 lbs (20/20 kg)
with a 45-lb plate
Coaching Tips
Strategy
- 1Maintain a consistent running pace on the 800m run.
- 2Focus on landing softly on box jumps to reduce impact.
- 3Use a thumbless grip on strict pull-ups to engage back muscles effectively.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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
Reduce volume for all movements by 10-30%
- 1
box jump
Reduce box height to 20 inches or less.
- 2
pull up
Use bands for assistance.
- 3
walking lunge
Negotiate with no weight if needed.
Scaled
Focus on bodyweight movements only
- 1
box jump
Box Step-Ups instead of Box Jumps.
- 2
pull up
Ring Rows or Assisted Pull-Ups.
- 3
walking lunge
No weight during lunges.