For TimeMetconBenchmark
Chief Allee
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 40 Burpees
40Burpees
403m Row
403 mRow
Coaching Tips
Strategy
- 1Break up the Burpees into manageable sets (e.g., sets of 10-20) to avoid fatigue early on.
- 2Maintain a consistent rowing pace, aiming for a steady effort throughout the 403m.
- 3Focus on technique during Power Cleans; prioritize form over speed, especially as fatigue sets in.
- 4Use micro-rests during Power Cleans; shake out your legs and reset your grip between reps to maintain form.
- 5Transition quickly between movements, but ensure each transition is controlled to prevent injury.
Safety Considerations
Technical Focus
Ensure proper posture and core engagement during Power Cleans to avoid back strain.
Recommended Warm-Up
- 403m Row(Pace to warm up for the rowing segment.)
- Hip Flexor Stretch - 30 sec each leg
- 10-15 Shoulder Dislocates(Use a band or a stick for this mobility.)
- 30 sec Squat Hold(Focus on keeping your heels down.)
2 Rounds of:
2 rounds- 5-10 Push-Ups(Warm up your upper body for Burpees.)
- 5 Power Cleans (empty bar)(Focus on form.)
- 5 Burpees(Keep the pace controlled.)
Scaling Options
Intermediate
Reduce weight and/or reps as necessary.
- 1
power cleans
Use lighter weights for Power Cleans.
Weight: 90/65 lbs (40.82/29.48 kg)
- 2
burpees
Reps as needed to manage fatigue.
- 3
row
Shorter rowing distance if necessary.
Scaled
Focus on form and reduce volume.
- 1
power cleans
Use lighter weights for Power Cleans.
Weight: 70/50 lbs (31.75/22.68 kg)
- 2
burpees
Reduce reps to 20-30 as needed.
- 3
row
Shorter rowing distance to 200-300m.