OtherMetconHybridBenchmark
FrankenWOD
4 Rounds
Monostructural
Gymnastics
Weightlifting
Team of 3
Workout Details
Other
4 Rounds (in a Team of 3) for Max Reps:
200 mRun
50Double-Under
0Squat Clean
↳ 135/95 lbs (61/43 kg)
Max Reps
0Handstand Push-Up
Max Reps
Coaching Tips
Strategy
- 1During the Run, maintain a steady pace to conserve energy for the Double-Unders and Squat Cleans.
- 2Try to complete Double-Unders unbroken if possible; if you struggle, consider practicing single-bounce timing before the WOD.
- 3For Squat Cleans, focus on ensuring your knees are tracking over your toes and maintain a neutral back throughout the movement.
- 4On Handstand Push-Ups, ensure your body stays in a straight line; use a wall for support if necessary.
- 5Plan to rest strategically; use transition to refresh and hydrate before starting your next part.
Safety Considerations
Technical Focus
Maintain proper back position during Squat Cleans.
Recommended Warm-Up
General Warm-Up:
- 200 Jog - 2 min(Easy pace to warm-up muscles.)
Mobility Work:
- 5 Wall Shoulder Stretch - 30 sec(Focus on shoulders.)
- 5 Hip Flexor Stretch - 30 sec per leg(Open up hips.)
- 5 Wrist Stretch - 30 sec each wrist(Prepare wrists for Handstand Push-Ups.)
Activation Drills:
3 rounds- 1 1 Squat Clean (bar only) - 30 sec(Focus on form, use light weight.)
- 5 5 Push-Ups - 1 min(Build strength for Handstand Push-Ups.)
- 5 5 Double-Unders - 1 min(Practice technique.)
Scaling Options
Intermediate
Reduce weight for Squat Cleans by 20%, limit Double-Unders to 30 reps as a modification.
- 1
squat clean
Squat Cleans weight reduction.
Weight: 110/75 lbs (50/34 kg)
- 2
double under
Reduce Double-Unders to 30 reps.
- 3
handstand push up
Use Pike Push-Ups instead.
Scaled
Reduce weight for Squat Cleans by 40%, use assisted options for Double-Unders.
- 1
squat clean
Squat Cleans weight reduction.
Weight: 80/60 lbs (36/27 kg)
- 2
double under
Change to 30 Single-Unders.
- 3
handstand push up
Use Box Push-Ups or Seated Dumbbell Press.