For TimeMetcon

Shadow Medicine Ball Clean & Stationary Bike Gauntlet

5 Rounds

Weightlifting

Monostructural

Solo

Workout Details

For Time

5 Rounds for Time:

20Medicine Ball Clean

↳ 20/14 lbs (9/6 kg)

800 mStationary Bike

1Focus on maintaining a steady pace on the bike to prevent early fatigue.
2Break the medicine ball cleans into manageable sets if needed (e.g., 10-10 or 15-5) to maintain form.
3Transition quickly between movements by having your equipment set up closely together.
4Maintain an upright torso during the medicine ball clean to engage your legs and core without overloading your back.
5Use the first round to gauge your pace and adjust your strategies for the subsequent rounds.

Technical Focus

Ensure proper squat mechanics during the clean to avoid back strain.

2 rounds

10 Medicine Ball Clean (light weight)(Use a lighter ball to focus on form.)
15 seconds Burst on Stationary Bike - 15 sec(Increase intensity for short bursts to activate cardiovascular system.)

Reduce the weight of the medicine ball by 20% and maintain distance on the bike.

Reduce the weight of the medicine ball by 40% and scale the distance on the bike to 600 meters.

3 Rounds