For TimeMetconBenchmark20:00
Madison Triplet
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
5 Rounds for Time:
450 mRun
7Hay Bale Clean Burpee
↳ 100/70 lbs (45/32 kg)
Coaching Tips
Strategy
- 1Pace your run to maintain energy for the burpees; consider a consistent effort rather than a sprint.
- 2For the Hay Bale Clean Burpees, focus on keeping the core tight and landing softly to protect the joints.
- 3Break up the burpees into manageable sets if necessary (e.g., 4-3) to avoid burnout.
- 4Utilize micro-rests between movements to stay fresh, especially during the burpees.
- 5Maintain an efficient technique during the clean component of the burpee to minimize fatigue.
Safety Considerations
Technical Focus
Monitor for proper form during burpees to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog - 2 min(Easy pace to raise heart rate.)
Mobility:
- Hold 30 sec each leg Hip Flexor Stretch - 30 sec
- 10 per arm Shoulder Swings - 30 sec
- 10 reps Cat-Cow Stretch - 1 min
Activation Mini-WOD:
2 rounds- 10 reps Air Squats
- 5-10 reps Push-Ups(Focus on technique.)
- 5 reps Burpees(Slow and controlled.)
Scaling Options
Intermediate
Reduce weight and reps for burpees.
- 1
hay bale clean burpee
Reduce weight on the burpees.
Weight: 80/60 lbs (36/27 kg)
Scaled
Lower weight significantly and reduce volume.
- 1
hay bale clean burpee
Reduce weight and perform as step burpees instead.
Weight: 60/50 lbs (27/23 kg)