For TimeMetconBenchmark
Klepto
4 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds For Time:
27Box Jump
20Burpee
11Squat Clean
↳ 145/100 lbs (66/45 kg)
Coaching Tips
Strategy
- 1Break up the box jumps into manageable sets, especially if fatigue sets in. Consider 10-10-7 to avoid burnout early.
- 2Keep a steady rhythm on burpees; don’t rush them but maintain a steady pace to prevent losing form.
- 3For squat cleans, focus on form over speed, especially as fatigue builds. Ensure you’re using your legs to drive off the ground during the ascent.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Light to moderate intensity.)
Mobility:
- 30 seconds each side Hip Flexor Stretch
- 30 seconds Shoulder Opener
- 30 seconds Ankle Rolls
Activation:
3 rounds- 5 each leg Box Step-Ups(Use a lower box for comfort.)
- 5 Burpees
- 5-8 Squat Cleans with Light Weight(Focus on form and technique.)
Scaling Options
Intermediate
Reduce weights and volume.
- 1
box jump
Lower the box height.
- 2
burpee
Perform step-back burpees.
- 3
squat clean
Reduce weight by approximately 20%.
Weight: 116/80 lbs (53/36 kg)
Scaled
Further reduce weights and modify movements for lower intensity.
- 1
box jump
Use a lower box or perform step-ups.
- 2
burpee
Perform assisted burpees or step-back burpees.
- 3
squat clean
Reduce weight by approximately 40%.
Weight: 87/60 lbs (40/27 kg)