OtherHybridBenchmark17:00
Santora
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
Other
17:00
3 Rounds For Max Reps in 17 minutes:
1 minSquat Clean
↳ 155/105 lbs (70/48 kg)
1 minShuttle Sprint
1 minDeadlift
↳ 245/165 lbs (111/75 kg)
1 minBurpee
1 minJerk
↳ 155/105 lbs (70/48 kg)
1 minute Rest between rounds
Coaching Tips
Strategy
- 1Break the first minute into manageable sets to maximize consistent reps without burning out early.
- 2Focus on efficient movement patterns during the burpees for maximum productivity in the limited time frame.
- 3Transition quickly between movements to maintain heart rate but conserve energy for later rounds.
- 4Use the rest period wisely to catch your breath and prepare mentally for the next round.
- 5Consider pacing your shuttle sprints; a steady speed is often more effective over three rounds.
Safety Considerations
Technical Focus
Ensure proper squat depth and back positioning to avoid injury during cleans and deadlifts.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row(Maintain a steady pace for general warmup.)
Mobility Work:
- 5 per side Hip Flexor Stretch
- 5 per side Thoracic Spine Rotation
- 10 Shoulder Dislocates
Activation Warm-Up:
2 rounds- 5 Squat Clean (empty barbell)(Focus on form.)
- 5 Burpee (easy pace)
- 5 Deadlift (empty barbell)(Focus on hinge mechanics.)
- 5 Jerk (empty barbell)(Work on overhead positioning.)
Scaling Options
Intermediate
Reduce weights and adjust movements for ability level.
- 1
squat clean
Weight: 125/85 lbs (56.7/38.6 kg)
- 2
deadlift
Weight: 195/125 lbs (88.5/56.7 kg)
- 3
jerk
Weight: 125/85 lbs (56.7/38.6 kg)
Scaled
Significantly reduce weights and simplify movements for those new to training.
- 1
squat clean
Power clean with lighter weight.
Weight: 75/55 lbs (34/25 kg)
- 2
deadlift
Dumbbell deadlifts.
Weight: 95/65 lbs (43/29.5 kg)
- 3
jerk
Push press with lighter dumbbells.
Weight: 75/55 lbs (34/25 kg)