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WODVAULT
For TimeMetconBenchmark

Sean Suiter

6 Rounds

Weightlifting
Gymnastics
Partner

Workout Details

For Time

6 Rounds for Time (with a Partner):

11Clean-and-Jerk

↳ 135/95 lbs (61/43 kg)

16Bar-Over Burpee
17Box Jump

24/20 inch box height

Coaching Tips

Strategy

  • 1Pace yourself through the rounds, especially on Clean-and-Jerks as they can be taxing. Consider breaking them into smaller sets (e.g., 5-6 reps) if needed.
  • 2For Bar-Over Burpees, focus on a steady rhythm rather than speed to maintain consistency throughout the rounds.
  • 3Transition quickly between movements to minimize rest time, especially in a partner format.
  • 4On Box Jumps, maintain a controlled landing and focus on jumping high enough to clear the box safely, especially if you start to fatigue.

Safety Considerations

Technical Focus

Ensure proper form on the Clean-and-Jerk to prevent back strain.

Recommended Warm-Up

General Warm-Up:

  • 2-3 min Rowing - 2-3 min(Moderate pace on the rower to prepare for overhead movements.)

Mobility:

  • 5-10 Shoulder Stretch - 30 sec(Focus on shoulder and thoracic spine mobility.)
  • 5-10 Hip Flexor Stretch - 30 sec(Open up hips for the Box Jumps.)
  • 5-10 Ankle Mobility Drill - 30 sec(Ensure good ankle flexibility for jumps.)

Activation:

2 rounds
  • 10 PVC Pass-Throughs(Use a PVC pipe or broomstick to activate shoulders.)
  • 10 Air Squats(Ensure proper squat form before the Box Jumps.)
  • 10 Hip Extension(Activate glutes for Clean-and-Jerk.)

Scaling Options

Intermediate

Reduce weights and modify movements

  • 1

    clean and jerk

    Reduce weight to 110/75 lbs

    Weight: 110/75 lbs (50/34 kg)

  • 2

    bar over burpee

    Modify to 12 Bar-Over Burpees

  • 3

    box jump

    Reduce Box height to 20/16 inches

Scaled

Significantly reduce weights and modify movements

  • 1

    clean and jerk

    Reduce weight to 90/65 lbs

    Weight: 90/65 lbs (41/29 kg)

  • 2

    bar over burpee

    Reduce to 10 Bar-Over Burpees

  • 3

    box jump

    Box Step-Ups instead of Box Jumps

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