For TimeHybridBenchmark
Diego
8 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
8 Rounds for Time:
7Power Clean
↳ 155/105 lbs (70/48 kg)
22Double-Under
18Burpee
Then:
2056 mRun
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the power cleans to avoid grip fatigue; consider breaking them up if you feel fatigued.
- 2Aim to keep the double-unders unbroken, but if you struggle, consider subbing in single-unders or breaking into sets.
- 3Keep transitions between movements quick to maintain intensity and momentum.
- 4Focus on form during burpees to prevent injury; avoid overextending joints.
- 5On the weighted run, focus on maintaining an even breathing pattern and steady pace.
Safety Considerations
Technical Focus
Maintain proper clean technique to avoid back strain.
Recommended Warm-Up
General Warm-Up: Easy Row or Jog
- Row - 3 min(Light intensity to get the heart rate up.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 10 Shoulder Pass-Throughs(Use a dowel or band.)
- 5 per side Ankle Stretch(To prepare for the run.)
Activation: 2 Rounds of:
2 rounds- 5 Power Cleans (empty bar)(Focus on form.)
- 10 Double-Unders (or Single-Unders)
- 5 Burpees(Keep it smooth and steady.)
Scaling Options
Intermediate
Reduce weights and modify some movements to improve performance.
- 1
power clean
Reduce weight for Power Cleans.
Weight: 125/85 lbs (56/39 kg)
- 2
double under
Sub one set of double-unders with two sets single-unders.
- 3
burpee
Perform step-burpees instead.
- 4
run
Remove weighted vest or run shorter distance.
Scaled
Further reduce weights and simplify movements to ensure safety.
- 1
power clean
Reduce weight significantly for Power Cleans.
Weight: 95/65 lbs (43/29 kg)
- 2
double under
Perform single-unders.
- 3
burpee
Perform plank burpees instead.
- 4
run
Use no vest and reduce running distance.