For TimeMetconBenchmark
Betty
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
12Push Press
↳ 135/95 lbs (61/43 kg)
20Box Jump
24/20 inch box height
Coaching Tips
Strategy
- 1Control your breathing during the push presses; exhale on exertion and inhale on the way down.
- 2Break down the push presses into smaller sets if needed (e.g., 8 and 4) to maintain form.
- 3Focus on a quick foot placement and land softly during box jumps to protect your knees.
- 4Strategically plan your transitions between movements to minimize downtime, keeping a quick pace in your workout.
- 5Consider pacing your box jumps to maintain energy for the push presses, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing/Easy Skiing - 2 min(Use a moderate pace)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 Hip Openers(Dynamic lunges to open the hips.)
- 10 Ankle Mobility Drills(Focus on dorsiflexion for better box jump performance.)
Activation: 2 Rounds of:
2 rounds- 10 Light Push Press(Use a lighter weight (40-50% of your working weight).)
- 10 each leg Box Step-Ups(Use the same height box.)
Scaling Options
Intermediate
Reduce weight for push presses and possibly step-down height for box jumps.
- 1
push press
Weight: 105/70 lbs (47/32 kg)
- 2
box jump
Reduce box height by 2 inches or step-ups instead.
Scaled
Significantly reduce weight and modify movements as needed.
- 1
push press
Weight: 80/55 lbs (36/25 kg)
- 2
box jump
Box Step-ups or lower the box height to 16 inches.