For TimeMetconBenchmark45:00
Josie
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
45:00
For Time:
1.6 kmRun
↳ 1.0 miles
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
Then:
1 Mile Run
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start the runs at a moderate pace to conserve energy for the strength movements.
- 2For burpees, try to maintain a consistent rhythm without pausing excessively.
- 3Break power cleans into manageable sets if needed, especially towards the end of the workout to preserve form.
- 4Perform front squats unbroken if capable; if not, take short breaks between reps to maintain good technique.
- 5Use the weight vest to increase the challenge but ensure proper mechanics throughout the WOD. This will help to avoid unnecessary strain.
Safety Considerations
Technical Focus
Maintain proper form during cleans and squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5 min Jog - 5 min(Easy pace to warm up joints and increase heart rate)
Mobility:
- 2 Hip Flexor Stretch - 30 sec
- 5-10 Shoulder Dislocators - 60 sec(Use a band or PVC)
Activation:
2 rounds- 10 Air Squats
- 5 Power Cleans (Light Weight)(Focus on form)
- 5-10 Burpees (Easy Pace)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
power clean
Maintain full squat at the bottom of the move.
Weight: 125/85 lbs (56/39 kg)
- 2
front squat
Focus on depth and solid form.
Weight: 125/85 lbs (56/39 kg)
Scaled
Reduce weights by approximately 40%.
- 1
power clean
Use lighter weight to maintain proper form.
Weight: 95/65 lbs (43/29 kg)
- 2
front squat
Keep chest up and back straight during squats.
Weight: 95/65 lbs (43/29 kg)