Calata
6 Rounds
Workout Details
6 Rounds for Time:
↳ 135/95 lbs (61/43 kg)
Buy-Out:
Coaching Tips
Strategy
- 1Pace the Row and focus on form to conserve energy for the rounds ahead.
- 2Break up Clean-and-Jerk reps into smaller sets if necessary to maintain technique.
- 3Use a quick drop after the Burpees to transition smoothly into Sit-Ups.
- 4Keep a consistent rhythm on the Jump Ropes, aiming for an unbroken set if possible.
- 5For the Mile Run, set a sustainable pace; consider breaking it into segments to manage fatigue.
Safety Considerations
Technical Focus
Monitor for proper form during Clean-and-Jerks to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Focus on a steady rhythm and breathing.)
Mobility Work:
- 10 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or broomstick for support.)
- 10 Spinal Rotations - 30 sec(Focus on range of motion.)
Activation Sets:
2 rounds- 5 Clean-and-Jerk with Light Weight - 45 sec(Use ~50% of working weight.)
- 5 Burpees - 45 sec(Focus on speed and explosiveness.)
Scaling Options
Intermediate
Reduce weight and reps as necessary for Clean-and-Jerks, row shorter distance if needed.
- 1
row
Shorten distance to 300m.
- 2
clean and jerks
Reduce weight by ~20%.
Weight: 108/76 lbs (49/34.5 kg)
- 3
burpees
Perform 10 Burpees instead of 16.
- 4
sit ups
Perform 15 Sit-Ups instead of 22.
- 5
jump ropes
Perform 25 Jump Ropes instead of 35.
- 6
run
Run 800m instead of 1 mile.
Scaled
Significantly reduce weights and distances for movements.
- 1
row
Shorten distance to 200m.
- 2
clean and jerks
Reduce weight by ~40%.
Weight: 81/57 lbs (36.5/26 kg)
- 3
burpees
Perform 5 Burpees instead of 16.
- 4
sit ups
Perform 10 Sit-Ups instead of 22.
- 5
jump ropes
Perform 15 Jump Ropes instead of 35.
- 6
run
Run 400m instead of 1 mile.