For TimeMetconBenchmark
Boneca
4 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
2Legless Rope Climb
13Box Jump
Height: 30/24 inches
2.0 kmAir Bike
↳ 1.2 miles
7Squat Clean
↳ 185/115 lbs (84/52 kg)
9Strict Pull-Up
201 mRun with a Medicine Ball
↳ 20/16 lbs (9/7 kg)
Coaching Tips
Strategy
- 1Pace the Air Bike to avoid burning out for the later movements; consider breaking up the box jumps into sets of 7 if necessary.
- 2On the squat clean, focus on technique, especially keeping your elbows high in the catch position to protect the shoulders.
- 3Maintain a steady breathing pattern, especially during the run with the medicine ball; engage your core to stabilize the weight.
- 4Try to transition quickly between movements, but allow a brief pause during the stricter movements to reset your technique.
- 5For the legless rope climbs, ensure you're using your legs efficiently for any setup to minimize upper body fatigue.
Safety Considerations
Technical Focus
Watch for form breakdown in the squat clean (especially keeping the back straight).
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates
- Squat Hold - 60 sec
Activation:
2 rounds- 1 Legless Rope Climb (Practice)(Perform focusing on technique.)
- 5 Squat Clean with Light Weight (50% of WOD weight)
- 5 Box Jumps (Step Down)(Focus on a soft landing.)
Scaling Options
Intermediate
Reduce weight for squat cleans by ~20% and scale down the strict pull-ups as necessary.
- 1
legless rope climb
- 2
box jump
- 3
air bike
- 4
squat clean
Weight: 150/90 lbs (68/41 kg)
- 5
strict pull up
Banded Pull-Ups
- 6
run with medicine ball
Weight: 15/12 lbs (7/5 kg)
Scaled
Reduce weight for squat cleans by ~40% and use assisted pull-ups or modified options.
- 1
legless rope climb
Use leg-assisted rope climbs.
- 2
box jump
Use a lower box height.
- 3
air bike
- 4
squat clean
Weight: 110/70 lbs (50/32 kg)
- 5
strict pull up
Ring Rows
- 6
run with medicine ball
Weight: 10/6 lbs (5/3 kg)