For TimeHybridBenchmark
Pikey
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
400 mRun
12Burpee Bar Muscle-Up
15Squat Snatch
↳ 155/105 lbs (70/48 kg)
800 mRun
12Burpee Bar Muscle-Up
20Clean-and-Jerk
800 mRun
12Burpee Bar Muscle-Up
18Thruster
↳ 155/105 lbs (70/48 kg)
400 mRun
Coaching Tips
Strategy
- 1Start with a steady pace on the runs; avoid going out too fast to conserve energy for the strength movements.
- 2Consider breaking down the Squat Snatches and Thrusters into sets if needed; try 5s for Thrusters and 5-5-5 for Squat Snatches to avoid fatigue.
- 3Be precise on the Burpee Bar Muscle-Ups; ensure you maintain form and control to avoid unnecessary drops or injuries.
- 4Focus on efficient transitions between movements, especially between running and lifting to optimize your time.
- 5During Clean-and-Jerks, establish a solid grip and stance from the very first rep to build momentum and control.
Safety Considerations
Technical Focus
Watch for proper alignment and grip on the bar in Squat Snatches and Clean-and-Jerks.
Recommended Warm-Up
General Warm-Up:
- Jog - 3 min(Start with an easy jog to warm up.)
Mobility Work:
- 10-15 Shoulder Stretch - 30 sec(Open up the shoulders and chest.)
- 10-15 Hip Flexor Stretch - 30 sec(Focus on loosening the hips.)
- 10-15 Ankle Mobilization - 30 sec(Ensure the ankles are mobile for the runs.)
Activation:
3 rounds- 4 Burpees - 20 sec(Set pace for the Burpee Bar Muscle-Ups.)
- 5 Squat Snatches (empty bar) - 1 min(Focus on form with a lighter load.)
- 5 Clean-and-Jerks (empty bar) - 1 min(Work on technique before adding weight.)
Scaling Options
Intermediate
Reduce weight and volume for intermediate athletes.
- 1
squat snatch
Reduce weight on the barbell.
Weight: 125/85 lbs (57/39 kg)
- 2
clean and jerk
Reduce weight on the barbell.
Weight: 125/85 lbs (57/39 kg)
- 3
thruster
Reduce weight on the barbell.
Weight: 125/85 lbs (57/39 kg)
Scaled
Modify movements for beginners.
- 1
squat snatch
Use dumbbells or a lighter bar.
Weight: 75/55 lbs (34/25 kg)
- 2
clean and jerk
Use dumbbells or a lighter bar.
Weight: 75/55 lbs (34/25 kg)
- 3
thruster
Use dumbbells or a lighter bar.
Weight: 75/55 lbs (34/25 kg)
- 4
burpee bar muscle up
Substitute with regular burpees or banded muscle-ups.
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