For TimeMetconBenchmark
Diego
8 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
8 Rounds for Time:
7Power Clean
↳ 155/105 lbs (70/48 kg)
22Double-Under
18Burpee
Then:
2,056m Weighted Run (20/14 lb)
Coaching Tips
Strategy
- 1Pace yourself during the Power Cleans to maintain form throughout the rounds.
- 2Aim to keep the Double-Unders unbroken or have short breaks to minimize rest time.
- 3Use a steady rhythm during Burpees; focus on getting up quickly without sacrificing form.
- 4Transition quickly between movements, and consider a short mental reset before each new round to stay focused.
- 5For the Weighted Run, find a comfortable pace that maintains your heart rate without compromising your running form.
Safety Considerations
Technical Focus
Monitor for proper technique during the Power Clean to avoid back strain and ensure hip extension.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on light rowing to get the blood flowing.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Opens up the hips for the Power Cleans.)
- 10 Shoulder Dislocates(Improves shoulder mobility for stability.)
- 30 sec each side Wrist Stretch(Prepares the wrists for the barbell work.)
Activation:
3 rounds- 5 Power Clean (Light Weight)(Focus on technique with light weight.)
- 15 Double-Under Practice(Focus on timing and rhythm.)
- 5 Burpees (Slow Pace)(Activate the full body and get used to the movement.)
Scaling Options
Intermediate
Reduce weight and reps for accessibility.
- 1
power clean
Maintain the same movement but decrease weight.
Weight: 125/85 lbs (56/39 kg)
- 2
double under
If necessary, switch to Single-Unders.
- 3
burpee
Perform Step-Back Burpees instead.
- 4
run
Reduce distance to 1,500m.
Scaled
Lighter weights and simpler modifications.
- 1
power clean
Lighten weight and focus on form.
Weight: 95/65 lbs (43/29 kg)
- 2
double under
Switch to Single-Unders.
- 3
burpee
Perform Burpees with a Step-Back.
- 4
run
Shorten distance to 1,000m.