For TimeHybridBenchmark
Lane
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
For Time
For Time (with a Partner):
800 mRun
↳ 20/14 lbs (9/6 kg)
28Snatch
↳ 135/95 lbs (61/43 kg)
39Burpee Box Jump-Over
24/20 in box
84Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
800 mRun
↳ 20/14 lbs (9/6 kg)
84Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
39Burpee Box Jump-Over
24/20 in box
28Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
800 mRun
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1During the Med Ball Runs, maintain a steady pace that allows for recovery before moving into the next movement.
- 2For the Snatches, consider doing sets of 7 to break down the volume while keeping good form.
- 3The Burpee Box Jump-Overs can be taxing; take a moment to breathe and prepare before jumping over the box.
- 4Use small sets for Wall Ball Shots; breaking them down into sets of 21 can help manage fatigue.
- 5On the Clean-and-Jerks, go for quality over quantity; if you feel your form breaking down, drop to a lighter weight.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Clean-and-Jerk and Snatch to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min(At a comfortable pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Dislocates - 1 min(Use a resistance band or PVC pipe.)
- Ankle Mobility Stretch - 30 sec each side
Activation Set:
2 rounds- , 3 Snatches with Empty Bar(Focus on form and technique.)
- , 5 Box Step-Ups(Use the same height as the jump.)
- , 5 Wall Ball Shots (Light Weight)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
run
Weight: 16/12 lbs (7.3/5.4 kg)
- 2
snatch
Weight: 108/76 lbs (49/34.5 kg)
- 3
burpee box jump over
- 4
wall ball shot
Weight: 16/12 lbs (7.3/5.4 kg)
- 5
clean and jerk
Weight: 108/76 lbs (49/34.5 kg)
Scaled
Reduce weights by ~40%
- 1
run
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
snatch
Weight: 81/57 lbs (36.8/25.9 kg)
- 3
burpee box jump over
- 4
wall ball shot
Weight: 12/8 lbs (5.4/3.6 kg)
- 5
clean and jerk
Weight: 81/57 lbs (36.8/25.9 kg)