For TimeMetconBenchmark
Chief Allee
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 40 Burpees
40Burpee
403m Row
24 Power Cleans (115/85 lbs)
Coaching Tips
Strategy
- 1Pace yourself during the burpees; it's easy to burn out early, aim for consistent movement rather than speed.
- 2For the rowing, try to keep a steady stroke rate; don't go out too fast, save energy for the Power Cleans.
- 3When performing Power Cleans, focus on a strong pull from the floor and keep the bar close to your body throughout the lift.
- 4Consider breaking the Power Cleans into smaller sets (e.g., 12 + 12) to manage fatigue before transitioning to the next round.
- 5Rest briefly between movements to maintain form, especially when fatigued.
Safety Considerations
Technical Focus
Ensure proper form on the Power Clean to prevent back injuries.
Recommended Warm-Up
General Cardio:
- Row - 2-3 min easy(Focus on a moderate pace to get warm.)
Mobility:
- 5-10 Shoulder Stretch - 10 sec(Focus on loosening up the shoulders.)
- 5-10 Hip Flexor Stretch - 10 sec(Stretch those hip flexors for better power cleans.)
- 5-10 Hamstring Stretch - 10 sec(Get those hamstrings loose for burpees.)
Activation:
2 rounds- 5 Burpee(Perform at a controlled pace.)
- 5 Power Clean (Light Weight)(Use lighter weights to focus on form.)
Scaling Options
Intermediate
Reduce the weight on Power Cleans by approximately 20% and adjust repetitions if necessary.
- 1
burpee
- 2
row
- 3
power clean
Reduce to 18 reps.
Weight: 90/68 lbs (40.8/30.8 kg)
Scaled
Reduce the weight on Power Cleans by approximately 40% and decrease repetitions appropriately.
- 1
burpee
- 2
row
- 3
power clean
Reduce to 12 reps.
Weight: 70/50 lbs (31.8/22.7 kg)