For TimeMetconBenchmark
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3 Rounds
Weightlifting
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
20Wall Ball Shots
↳ 30/20 lbs (14/9 kg)
20Power Cleans
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself during Wall Ball Shots as they can tax your legs quickly; consider doing sets of 10 with micro-rests if needed.
- 2For Power Cleans, keep your form strict to avoid injury; focus on driving through your legs and using your hips.
- 3Use your core to stabilize during both movements to improve power transfer and maintain form.
- 4Transition swiftly between movements to minimize downtime and keep your heart rate elevated.
- 5Remember to breathe; often athletes hold their breath too long during these high-intensity bouts.
Safety Considerations
Technical Focus
Ensure proper squat depth during Wall Ball Shots to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 10-15 Air Squats
- 30 sec Jumping Jacks - 30 sec
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
Activation Sets:
2 rounds- 10 Wall Ball Shots (Light)(Use a lighter wall ball.)
- 10 Power Cleans (Light)(Use a lighter barbell.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
wall ball shots
Weight: 24/16 lbs (11/7 kg)
- 2
power cleans
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weights by ~40%.
- 1
wall ball shots
Weight: 18/12 lbs (8/5 kg)
- 2
power cleans
Weight: 80/55 lbs (36/25 kg)