For TimeMetconBenchmark
Glen
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
30Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
1.6 kmRun
↳ 1.0 miles
10Rope Climb
15 ft per climb
1.6 kmRun
↳ 1.0 miles
100Burpee
Coaching Tips
Strategy
- 1Pace yourself on the runs to prevent fatigue during the cleans and burpees.
- 2For the clean-and-jerks, consider breaking them into sets if nearing fatigue; for example, do 10-10-10.
- 3During rope climbs, focus on foot placement for efficiency and minimize grip fatigue.
- 4Complete burpees with steady rhythm; break them into smaller sets with short rests to maintain speed.
- 5Transitioning efficiently between movements can save time—practice smooth movement flows during warmups.
Safety Considerations
Technical Focus
Ensure proper clean-and-jerk technique to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 3 min(Ease into the run.)
Mobility:
- 5 Shoulder Stretch(Focus on shoulders.)
- 5 Hip Flexor Stretch(Important for clean performance.)
- 5 Ankle Mobility(Necessary for efficient running.)
Activation:
2 rounds- 5 Empty Barbell Clean-and-Jerk(Ensure proper technique.)
- 3 Rope Climbs (use a band or do sets of 3 with a quick drop back down)(Familiarize with the movement.)
- Burpees (sets of 5) - 30 sec(Ensure full extension at the top.)
Scaling Options
Intermediate
Reduce weight and volume slightly.
- 1
clean and jerk
Weight: 110/75 lbs (50/34 kg)
- 2
run
Run 800 meters instead of 1 mile.
- 3
rope climb
Perform 5 rope climbs.
- 4
burpee
Perform 75 burpees.
Scaled
Significantly reduce weight and modify movements.
- 1
clean and jerk
Weight: 75/55 lbs (34/25 kg)
- 2
run
Run 400 meters instead of 1 mile.
- 3
rope climb
Do 10 assisted rope climbs or 10 pulls to a target.
- 4
burpee
Perform 50 burpees.