For TimeMetconBenchmark
Beck Soldo
2 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
2 Rounds For Time:
6Squat Clean Thruster
↳ 135/95 lbs (61/43 kg)
8Man Maker
↳ 45/30 lbs (20/14 kg)
14Toes-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace yourself to avoid burning out early, especially on the thrusters which are demanding.
- 2Consider breaking the squat clean thrusters into 3s or 4s if necessary to maintain form and avoid fatigue early in the workout.
- 3Keep transitions quick; set up your dumbbells close to your pull-up bar to minimize downtime between movements.
- 4For the Man Makers, focus on maintaining core engagement to keep your hips from sagging during the push-up.
- 5Aim for an efficient kip on the Toes-to-Bar to prevent excessive fatigue in your arms.
Safety Considerations
Technical Focus
Maintain proper form during the squat clean thruster to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min (moderate effort) Row or Bike - 2-3 min(Focus on low-intensity movement to get the heart rate up.)
Mobility:
- 10 Shoulder Dislocates(Use a band or towel.)
- 10 each side Hip Openers(Focus on dynamic stretches.)
- 30 sec each side Wrist Flexor Stretch(Prepare wrists for cleans and pull-ups.)
Activation:
2 rounds- 5 Light Thrusters(Use 45 lbs for warming up.)
- 10 Bodyweight Squats(Focus on depth and form.)
- 5 Push-Ups(Engage core during these.)
- 5 Kipping Toes-to-Bar(Focus on rhythm.)
Scaling Options
Intermediate
Weight reduction and movement modification for safety and effectiveness.
- 1
squat clean thruster
Reduce weight by about 20%.
Weight: 110/75 lbs (50/34 kg)
- 2
man maker
Use lighter dumbbells.
Weight: 35/25 lbs (16/11 kg)
- 3
toes to bar pull up
Substitute with knee raises or hanging leg raises for reduced difficulty.
Scaled
Significant weight reduction and movement modification for accessibility.
- 1
squat clean thruster
Reduce weight by about 40%.
Weight: 80/60 lbs (36/27 kg)
- 2
man maker
Use very light dumbbells.
Weight: 25/15 lbs (11/7 kg)
- 3
toes to bar pull up
Modified to ring rows or jumping pull-ups.