For TimeMetconBenchmark
Bottle Rocket
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
25Burpees
25Power Cleans
↳ 135/95 lbs (61/43 kg)
25Burpees
At the top of each minute:
7Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Break up the Burpees into manageable sets to avoid fatigue. Consider doing 10-10-5 for pacing.
- 2For the Power Cleans, focus on form rather than speed to prevent injury. Aim for smooth transitions between lifts.
- 3Maintain a steady pace throughout, especially during the Wall Ball shots, as they will accumulate and fatigue your legs.
- 4Use the rest period before the Wall Ball shots to breathe and recover, mentally preparing for the next set.
- 5Plan transitions wisely, minimizing the time spent between exercises.
Safety Considerations
Technical Focus
Ensure proper form during the Power Clean to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min easy
Mobility Focus:
- 5 each side Hip Flexor Stretch(Hold each side for at least 20 seconds.)
- 5 each side Shoulder Stretch(Hold each side for about 20 seconds.)
- 5 each side Wrist Stretch(Rotate wrists gently back and forth.)
Activation:
2 rounds- 10 Air Squats
- 5 Push-Ups
- 5 Light Power Clean Practice (just the bar)(Focus on form and positioning.)
Scaling Options
Intermediate
Weight reduced by ~20% and movement modifications included.
- 1
burpees
None
- 2
power cleans
None
Weight: 110/75 lbs (50/34 kg)
- 3
wall ball shots
None
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Weight reduced by ~40% and movement modifications included.
- 1
burpees
None
- 2
power cleans
None
Weight: 80/55 lbs (36/25 kg)
- 3
wall ball shots
None
Weight: 10/6 lbs (4.5/2.5 kg)