For TimeMetconBenchmark
Jorge
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
30GHD Sit-Up
15Squat Clean
↳ 155/105 lbs (70/48 kg)
24GHD Sit-Up
12Squat Clean
↳ 155/105 lbs (70/48 kg)
18GHD Sit-Up
9Squat Clean
↳ 155/105 lbs (70/48 kg)
12GHD Sit-Up
6Squat Clean
↳ 155/105 lbs (70/48 kg)
6GHD Sit-Up
3Squat Clean
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Pace yourself during the GHD sit-ups to avoid premature fatigue; focus on breathing and control.
- 2Consider breaking the squat cleans into smaller sets, especially as you progress through the reps (e.g., 8-7 for 15 reps).
- 3Maintain a steady rhythm through the GHD sit-ups and try not to rush your reps; quality is key to prevent overload on the hip flexors.
- 4Use your legs during the squat cleans - initiate the movement with a strong drive from your legs before pulling the barbell up.
- 5Micro-rests can help preserve energy; consider a quick pause in between sets of squat cleans if needed.
Safety Considerations
Technical Focus
Ensure proper form in the squat clean to avoid back strain and maintain proper positioning.
Recommended Warm-Up
General Warm-Up: 2 min easy on the Rower
- Rower - 2 min(Moderate pace to warm up the body.)
Mobility: 3-5 min
- 30 sec each side Hip Flexor Stretch(Stretch your hip flexors to prepare for sit-ups.)
- 10 reps Shoulder Dislocates(Use a band or stick.)
- 5 rolls each side Ankle Mobility Drills(To ensure proper positioning during squats.)
Activation: 3 Rounds of:
2 rounds- 5-10 reps GHD Sit-Ups(Use a controlled tempo to warm up the abdominals.)
- 5-8 reps Hang Squat Cleans with a PVC Pipe(Focus on form and movement mechanics.)
Scaling Options
Intermediate
Reduce weight and reps slightly to ensure quality movement.
- 1
squat clean
Reduce weight for Squat Cleans.
Weight: 125/85 lbs (56/38 kg)
- 2
ghd sit up
Scaled
Reduce weight more significantly and modify movements as necessary.
- 1
squat clean
Reduce weight for Squat Cleans.
Weight: 95/65 lbs (43/29 kg)
- 2
ghd sit up
Use a regular sit-up instead. Reduce sit-up reps by 30%.