For TimeMetconBenchmark
Brutus
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Power Clean
Overhead Squat
Ring Dip
Then:
800 mRun
Then:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean
Overhead Squat
Ring Dip
Coaching Tips
Strategy
- 1Pace yourself in the first round of reps to avoid fatigue. Consider breaking up the reps of the Hang Power Cleans and Overhead Squats into manageable sets, especially as the reps increase.
- 2For the run, focus on consistent pacing rather than sprinting to conserve energy for the chipper back.
- 3Transition quickly between movements but ensure your form is not compromised; focus on fluid movement from the power cleans to the overhead squats.
- 4Common mistakes include trying to lift too heavy on the early rounds or allowing the wrists to bend excessively on the overhead squats; make sure to keep the bar path close to the body.
Safety Considerations
Technical Focus
Monitor for back rounding during the Hang Power Clean and Overhead Squat.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Row at an easy pace, preparing for the full-body workout.)
Mobility:
- 5 each arm Shoulder Stretch(Focus on loosening the shoulders with gentle stretches.)
- 5 each leg Hip Opener(Open up the hips to prepare for squats.)
- 5 each wrist Wrist Stretch(Prepare the wrists for the overhead positions.)
Activation:
2 rounds- 5 Hang Power Cleans (Light Weight)(Focusing on form and technique.)
- 5 Overhead Squats (Light Weight)(Use a light barbell to maintain proper squat mechanics.)
- 5 Ring Dips (Assisted)(If not yet proficient, use a band for assistance.)
Scaling Options
Intermediate
Reduce weights and modify reps as needed for technique and safety.
- 1
hang power clean
Weight: 80/60 lbs (36/27 kg)
- 2
overhead squat
Weight: 80/60 lbs (36/27 kg)
- 3
ring dip
Banded Ring Dips
Scaled
Significantly reduce loads and utilize easier variations to ensure safety and maintain intensity.
- 1
hang power clean
Weight: 60/40 lbs (27/18 kg)
- 2
overhead squat
Weight: 60/40 lbs (27/18 kg)
- 3
ring dip
Ring Rows