For TimeMetconBenchmark
Chattanooga 5
5 Rounds
Gymnastics
Weightlifting
Monostructural
Partner
Workout Details
For Time
5 Rounds (with a Partner) for Time:
7Rope Climb
16Barbell Complex
↳ 135/95 lbs (61/43 kg)
1 Deadlift, 1 Hang Power Clean, 1 Jerk, 1 Back Squat
- 1 Deadlift
2.0 kmRow
↳ 1.3 miles
- 1 Jerk
- 1 Back Squat
Cash-Out:
2,015 meter Row
Coaching Tips
Strategy
- 1Break the barbell complex into manageable sets if you're fatigue-prone; consider 4x4 or 8x8 depending on your capacity.
- 2Use proper technique on rope climbs to prevent falling or injury; consider using your legs to assist if needed.
- 3Stay steady on the row and focus on your pacing; aim for a consistent split time throughout the distance.
Safety Considerations
Technical Focus
Ensure proper form on the barbell complex to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Match the intensity of the WOD.)
Mobility Work:
- 5-8 Shoulder Stretch(Focus on uppers for deadlifts and cleans.)
- 5-8 Hip Opener(Prepare the hips for squats.)
Activation Work:
2 rounds- 5 Barbell Deadlift (light weight)(Warm up the posterior chain.)
- 5 Hang Power Clean (light weight)(Prepare for the barbell complex.)
- Rope Climbs (3-5 attempts, focus on technique) - 3-5 attempts(Work on leg usage and form.)
Scaling Options
Intermediate
Reduce weights and modify movements accordingly.
- 1
barbell complex
Reduce the weight on the barbell complex.
Weight: 110/70 lbs (50/32 kg)
- 2
rope climb
Rope climbs: Can be reduced to rope pulls or use a band.
Scaled
Further reduce the weight and modify for easier access.
- 1
barbell complex
Lower the weight for the barbell complex.
Weight: 80/55 lbs (36/25 kg)
- 2
rope climb
Replace rope climbs with 1:1 banded pull-ups or ring rows.