For TimeMetconWeightliftingBenchmark
Games 21.6 and 21.7
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
250 mRun
1Clean
↳ 245/165 lbs (111/75 kg)
250 mRun
1Clean
↳ 265/175 lbs (120/79 kg)
250 mRun
1Clean
↳ 285/185 lbs (129/84 kg)
250 mRun
1Clean
↳ 305/195 lbs (138/88 kg)
250 mRun
1Clean
↳ 315/205 lbs (143/93 kg)
Time Cap: 7 minutes
Directly into:
200 mRun
out of Coliseum
1Clean
↳ 325/210 lbs (147/95 kg)
200 mRun
out of Coliseum
1Clean
↳ 335/215 lbs (152/98 kg)
200 mRun
out of Coliseum
1Clean
↳ 340/220 lbs (154/100 kg)
200 mRun
out of Coliseum
1Clean
↳ 345/225 lbs (156/102 kg)
200 mRun
out of Coliseum
1Clean
↳ 350/230 lbs (159/104 kg)
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Pace your runs to maintain energy for the increasing weights on cleans.
- 2Break the cleans into manageable sets if needed, especially when approaching the heavier lifts.
- 3Focus on form over speed. Make sure each clean is executed properly to prevent injury.
- 4Use deep breaths during transitions to maintain focus and control.
- 5If you feel fatigued, switch to a slower pace during the runs to recover before the cleans.
Safety Considerations
Technical Focus
Ensure proper clean technique, especially as weights increase.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min easy
Mobility Exercises:
- Hip Flexor Stretch - 1 min per side
- 10-15 Shoulder Dislocates
- 10 per side Ankle Mobility Drill
Activation WOD:
2 rounds- 5 Power Clean with Barbell(Use a light weight)
- 30 sec Jog in Place
Scaling Options
Intermediate
Reduce clean weight by approximately 20%.
- 1
clean
Weight: 196/132 lbs (89/60 kg)
Scaled
Reduce clean weight by approximately 40%.
- 1
clean
Weight: 147/99 lbs (67/45 kg)