For TimeMetconBenchmark
Calata
6 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
6 Rounds for Time:
440 mRow
3Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
16Burpee
22Sit-Up
35Jump Rope
Buy-Out:
1 Mile Run
Coaching Tips
Strategy
- 1Pace yourself on the row; aim for a steady speed rather than sprinting and burning out early.
- 2For Clean-and-Jerks, consider breaking the reps into two sets if needed to maintain form.
- 3Stay consistent with your burpee rhythm; focus on quality movement rather than speed to avoid injury.
- 4Keep sit-ups quick and efficient, using your arms to swing and help your upper body up.
- 5Use small sets for the jump rope; keep your heart rate steady rather than spiking it too high.
- 6On the mile run, start at a manageable pace and increase speed in the final stretch.
Safety Considerations
Technical Focus
Ensure proper form during Clean-and-Jerks to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Keep a steady pace.)
Mobility Focus:
- 5 per side Hip Flexor Stretch - 30 sec(Focus on stretching the hips.)
- 10 Shoulder Dislocates - 1 min(Use a band or PVC pipe.)
- 10 Cat-Cow Stretch - 1 min(Mobilize the spine.)
Activation Mini-WOD:
2 rounds- 5 Clean-and-Jerk (Light Weight)(Focus on form.)
- 5 Burpee(Maintain good technique.)
- 10 Sit-Up(Engage the core.)
Scaling Options
Intermediate
Reduce weight and reps slightly for moderate capacity.
- 1
clean and jerk
Reduce weight.
Weight: 110/70 lbs (50/32 kg)
Scaled
Further decrease weight and progression adjustments for accessibility.
- 1
clean and jerk
Reduce weight.
Weight: 80/55 lbs (36/25 kg)
- 2
sit up
Use an ab mat for support.
- 3
burpee
Step back instead of jumping.