For TimeMetconBenchmark
Grettel
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
3Clean-and-Jerks
↳ 135/95 lbs (61/43 kg)
3Bar-Over Burpees
Coaching Tips
Strategy
- 1Start at a moderate pace to maintain form across all rounds.
- 2Keep the Clean-and-Jerk movements efficient; focus on quick transitions between lifts.
- 3For Bar-Over Burpees, keep a steady rhythm and minimize time spent on the ground during the burpees.
- 4Plan your breaks wisely; consider taking short breaks before the Clean-and-Jerk rather than after.
- 5Aim to keep your breathing steady and controlled, particularly in the later rounds.
Safety Considerations
Technical Focus
Ensure proper technique on the Clean-and-Jerk to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row - 2-3 min(Light pace to get the heart rate up.)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight and burpees to maintain intensity and form.
- 1
clean and jerks
Keep original movements with reduced weight.
Weight: 110/75 lbs (50/34 kg)
- 2
bar over burpees
Standard burpees instead of Bar-Over Burpees.
Scaled
Further reduce weight and use modified movements to ensure safety and success.
- 1
clean and jerks
Use lighter barbells or perform Dumbbell Clean-and-Jerks.
Weight: 80/55 lbs (36/25 kg)
- 2
bar over burpees
Perform regular burpees.