For TimeMetconWeightliftingBenchmark
Hammer
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
5Power Cleans
↳ 135/95 lbs (61/43 kg)
10Front Squats
↳ 135/95 lbs (61/43 kg)
5Jerks
↳ 135/95 lbs (61/43 kg)
20Pull-Ups
90 secRest
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the chipper to avoid burnout by the final rounds.
- 2For the weightlifting movements, consider breaking them into manageable sets to maintain form and avoid fatigue.
- 3Optimize transitions by preparing equipment early and minimizing downtime between movements.
- 4During pull-ups, focus on controlled movements; kipping can be used if proficient to save time.
- 5Consider resting enough after each round, but be cautious not to let rest times extend too long.
Safety Considerations
Technical Focus
Ensure proper lifting technique to avoid back strain during power cleans and front squats.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing(Moderate pace to get heart rate up.)
Mobility Work:
- 30 seconds Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors.)
- 10-15 Shoulder Dislocations with PVC(Warm up shoulder mobility.)
- 10 Cat-Cow Stretches(Warm up the spine.)
Activation:
2 rounds- 5 Power Cleans with Lighter Weights(Use 50-60% of your working weight.)
- 5 Front Squats with Lighter Weights(Use 50-60% of your working weight.)
- 5 Pull-Ups (Assisted if needed)(Focus on form with a controlled movement.)
Scaling Options
Intermediate
Reduce weight by about 20% as well as reps on skill-intensive movements if necessary.
- 1
power cleans
Weight: 108/76 lbs (49/34 kg)
- 2
front squats
Weight: 108/76 lbs (49/34 kg)
- 3
jerks
Weight: 108/76 lbs (49/34 kg)
- 4
pull ups
Assisted Pull-Ups or Ring Rows.
Scaled
Reduce weight by about 40% and modify pull-ups for bodyweight ability.
- 1
power cleans
Weight: 81/57 lbs (37/26 kg)
- 2
front squats
Weight: 81/57 lbs (37/26 kg)
- 3
jerks
Weight: 81/57 lbs (37/26 kg)
- 4
pull ups
Banded Pull-Ups or Ring Rows.