For TimeMetconBenchmark00:00
Glen
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
For Time
00:00
For Time:
30Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
1609 mRun
10Rope Climb
1609 mRun
100Burpee
Coaching Tips
Strategy
- 1Focus on maintaining a consistent pace during the runs to avoid burning out too early.
- 2Break clean-and-jerks into manageable sets (e.g., 10, 10, 10) if needed to maintain form.
- 3For the burpees, keep a steady rhythm; consider breaking into smaller sets if fatigue sets in to maintain speed.
- 4On rope climbs, utilize legs effectively to save upper body strength for the remaining movements.
- 5Transition quickly between movements to maximize time efficiency.
Safety Considerations
Technical Focus
Watch for form breakdown in the clean-and-jerk and excessive fatigue during rope climbs.
Recommended Warm-Up
General Warm-Up:
- 400 meters Run - 2 min easy
Mobility Work:
- 30 sec Shoulder Stretch - 30 sec
- 30 sec Hip Flexor Stretch - 30 sec
- 30 sec Ankle Mobility - 30 sec
Activation Sets:
2 rounds- 5 Clean-and-Jerk (Light Weight)(Focus on technique.)
- 5 Burpee
- 3 Rope Climb Practice (if available)(Focus on leg usage.)
Scaling Options
Intermediate
Reduce the clean-and-jerk weights and modify the rope climbs.
- 1
clean and jerk
Weight: 108/76 lbs (49/34 kg)
- 2
rope climb
Use a lower rope or perform 15 Ring Rows per climb.
Scaled
Further reduce the clean-and-jerk weights and substitute movements for rope climbs.
- 1
clean and jerk
Weight: 81/57 lbs (37/26 kg)
- 2
rope climb
Perform scaled rope climbs using a box or 15 Ring Rows per climb.