For TimeMetconGymnasticsBenchmark40:00
White
5 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
40:00
5 rounds
- 1Rope Climb457 m
15 ft
- 2Toes-to-Bar10 reps
- 3Overhead Walking Lunge21 reps
45/35 lbs (20/16 kg)
- 4Run400 m
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the overhead lunges to preserve energy for the runs.
- 2Ensure quick transitions between movements to keep the intensity up.
Safety Considerations
Technical Focus
Ensure proper rope climbing technique to prevent falls
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 Toes-to-Bars to Knees-to-Elbow; Use lighter weight for lunges: 25/15 lbs
- 1
rope climb
Use a band for assisted rope climbs
- 2
toes to bar
Knees-to-Elbow
- 3
walking lunge
Weight: 25/15 lbs (11/7 kg)
- 4
run
Scaled
All bodyweight, no external weight
- 1
rope climb
Replace with a 25 ft legless rope climb or 5 rope pulls
- 2
toes to bar
Knees-to-Elbow
- 3
walking lunge
Bodyweight walking lunges
- 4
run