For TimeMetconBenchmark
Sergio
5 Rounds
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
7Power Clean
↳ 135/95 lbs (61/43 kg)
31 calRow
12Push-Up
18Sit-Up
1Rope Climb
Coaching Tips
Strategy
- 1Break the power cleans into manageable sets if needed (e.g., 3+4) to maintain form and energy.
- 2Use consistent pacing on the row, aim for a sustainable effort rather than burning out early.
- 3Keep your push-ups unbroken, but approach them with a strong core to maintain plank position.
- 4Focus on controlled movements during sit-ups, avoiding jerky motions to optimize efficiency.
- 5Strategically place your equipment so that transitioning between movements is quick and smooth.
- 6On the rope climb, engage your core and legs to minimize strain on your upper body.
Safety Considerations
Technical Focus
Ensure proper form on the rope climb to prevent shoulder strains.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Keep a steady pace; focus on breathing.)
Mobility Stretches:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Use band or PVC pipe.)
- 10-15 Cat-Cow Stretch(Focus on full range of motion.)
Movement Activation:
2 rounds- 3-5 Power Clean Practice(Use lighter weight to focus on technique.)
- 5-10 Push-Ups(Maintain a tight core.)
Scaling Options
Intermediate
Reduce weights and slightly modify movements for increased accessibility.
- 1
power clean
Weight: 110/75 lbs (50/34 kg)
- 2
row
- 3
push up
Knee Push-Ups
- 4
sit up
- 5
rope climb
1 Rope Climb Down + 1 Legless Rope Climb
Scaled
Significantly reduce weights and modify movements for maximum accessibility.
- 1
power clean
Weight: 80/55 lbs (36/25 kg)
- 2
row
- 3
push up
Elevated Push-Ups
- 4
sit up
- 5
rope climb
Rope Pulls from sitting + 1 Legless Rope Climb