For TimeMetconBenchmark25:00
Willy
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
25:00
3 rounds
- 1Run800 m
- 2Front Squat5 reps
225/155 lbs (102/70 kg)
- 3Run200 m
- 4Chest-to-Bar Pull-Up11 reps
- 5Run400 m
- 6Kettlebell Swing12 reps
70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to ensure you have strength for the squats and pull-ups.
- 2Focus on form, especially in the front squats and kettlebell swings as fatigue accumulates.
- 3Break the pull-ups into smaller sets if needed to avoid failure.
Safety Considerations
Technical Focus
Watch for form degeneration on fatigue during Squats and Pull-Ups.
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 scaled reps
- 1
front squat
Reduce weight
Weight: 185/125 lbs (84/57 kg)
- 2
chest to bar pull up
Band-assisted Pull-Ups
Scaled
Bodyweight and lighter weights
- 1
front squat
Empty Barbell (45 lbs)
Weight: 135/95 lbs (61/43 kg)
- 2
chest to bar pull up
Ring Rows