For TimeMetconBenchmark
Josie
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1609 mRun
Then, 3 Rounds of:
30Burpee
4Power Clean
↳ 155/105 lbs (70/48 kg)
6Front Squat
↳ 155/105 lbs (70/48 kg)
Then:
1609 mRun
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1During the runs, maintain a steady pace to conserve energy for the high-rep movements.
- 2For burpees, aim to keep them unbroken if possible but feel free to split them into smaller sets if needed.
- 3With power cleans and front squats, focus on form over speed; prioritize proper lifting mechanics to prevent injury.
- 4Consider micro-resting while transitioning between exercises to maintain form rather than rushing.
- 5When wearing the weight vest, ensure proper fitting to maintain balance and reduce strain on the shoulders.
Safety Considerations
Technical Focus
Watch for proper squat and clean form to avoid strain.
Recommended Warm-Up
General Cardio:
- 200m Jog - 1 min(Easy pace to match run.)
Mobility:
- 10 per leg Leg Swings - 30 sec(Focus on hip mobility.)
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC.)
- 10 Air Squats - 30 sec(Focus on depth and form.)
Activation:
2 rounds- 5 Burpees - 40 sec(Moderate pace.)
- 5 Power Cleans (Empty Bar) - 40 sec(Focus on form.)
- 5 Front Squats (Empty Bar) - 40 sec(Engage core and maintain good posture.)
Scaling Options
Intermediate
Reduce weights and reps slightly.
- 1
burpee
- 2
power clean
Weight: 125/85 lbs (56/38 kg)
- 3
front squat
Weight: 125/85 lbs (56/38 kg)
Scaled
Substitute easier versions and reduce weights further.
- 1
burpee
Step back for easier version.
- 2
power clean
Use lighter weights.
Weight: 95/65 lbs (43/30 kg)
- 3
front squat
Use lighter weights.
Weight: 95/65 lbs (43/30 kg)