For TimeHybridBenchmark
Chattanooga 5
5 Rounds
Gymnastics
Weightlifting
Monostructural
Partner
Workout Details
For Time
5 Rounds (with a Partner) for Time:
7Rope Climbs
16Barbell Complexes
↳ 135/95 lbs (61/43 kg)
1 Deadlift, 1 Hang Power Clean, 1 Jerk, 1 Back Squat per complex
Cash-Out:
2015 mRow
*Barbell Complex is:
1Deadlift
1Hang Power Clean
1Jerk
1Back Squat
Coaching Tips
Strategy
- 1Pace the Rope Climbs; break them up if needed to maintain form.
- 2Consider splitting the Barbell Complex into sets, especially as fatigue sets in; try 8 and 8 or 10 and 6 as a breakdown.
- 3Use hand switch strategies during the Row to manage grip fatigue more effectively.
- 4Communicate with your partner to maintain a steady rhythm and avoid bottlenecking during transitions.
- 5Focus on form quality during the Barbell Complex, especially as fatigue accumulates; it's better to do fewer reps correctly.
Safety Considerations
Technical Focus
Ensure correct grip and body position during Rope Climbs to prevent falls or injuries.
Recommended Warm-Up
General Warm-Up:
- 500 Row - 2 min easy(Easy pace to warm up.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder mobility.)
- 5 Hip Opener - 30 sec(Loosen the hips.)
- 5 Ankle Mobility - 30 sec(Improve ankle flexibility.)
Activation Round:
2 rounds- 2 Rope Climbs - 30 sec(Focus on technique.)
- 5 Barbell Complexes (empty bar) - 1 min(Light weight for form practice.)
Scaling Options
Intermediate
Reduce weight and complexity.
- 1
barbell complexes
Reduce load and perform 12 reps.
Weight: 110/70 lbs (50/32 kg)
- 2
rope climbs
Use a lower rope or practice foot placements.
- 3
row
Row 1,500 meters instead of 2,015 meters.
Scaled
Significantly reduce volume and complexity.
- 1
barbell complexes
Reduce load to allow for 10 reps unbroken.
Weight: 80/55 lbs (36/25 kg)
- 2
rope climbs
Perform 4-5 Assisted Rope Pulls instead.
- 3
row
Row 1,000 meters instead of 2,015 meters.