For TimeMetconBenchmark
Black and Blue
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
10Power Clean
↳ 135/95 lbs (61/43 kg)
10Burpee
Coaching Tips
Strategy
- 1Pace yourself throughout the 5 rounds; try to maintain a steady effort rather than sprinting initially.
- 2Keep your power cleans unbroken if possible to avoid losing time during transitions.
- 3Consider utilizing a breathing pattern during Burpees to maintain a steady heart rate.
- 4Focus on quick leg and hip extension for efficient power cleans to maintain speed across rounds.
- 5Take micro-rests in a standing position after Burpees to regroup your energy before the next round.
Safety Considerations
Technical Focus
Ensure proper form throughout the power clean to avoid injury, especially during the catch.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Progressively increase pace.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 1 min
- 30 sec each side Wrist Flexor Stretch - 30 sec
Activation:
2 rounds- 5 Power Clean (Empty Bar)(Focus on technique.)
- 5 Burpees(Ensure to keep the hips towards the ground.)
Scaling Options
Intermediate
Reduce weight for power cleans and keep the same rep scheme.
- 1
power clean
Weight: 110/75 lbs (50/34 kg)
- 2
burpee
Scaled
Further reduce weight for power cleans and put Burpee reps at 5.
- 1
power clean
Weight: 80/55 lbs (36/25 kg)
- 2
burpee
Perform a step-back Burpee instead of jumping.