For TimeMetconBenchmark45:00
Miagi
Weightlifting
Gymnastics
Solo
Workout Details
For Time
45:00
For Time:
50Deadlift
↳ 135/95 lbs (61/43 kg)
50Double Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
50Push-Up
50Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
50Pull-Up
50Kettlebell Tater
↳ 53/35 lbs (24/16 kg)
50Box Jump
Box: 24 in Male, 20 in Female
50Wall Climb
50Knee-to-Elbow
50Double-Under
Coaching Tips
Strategy
- 1Break up reps into manageable sets, such as 10s or 20s, to avoid burnout on high-rep movements.
- 2Transition quickly between movements to maintain a steady pace throughout the WOD.
- 3Focus on maintaining form over speed, especially on the Deadlifts and Clean-and-Jerks, to reduce injury risk.
- 4Use a consistent breathing pattern, exhaling during the exertion phase of lifts and push-ups to stabilize your core.
- 5On Box Jumps, consider stepping down if fatigue sets in to maintain control.
Safety Considerations
Technical Focus
Ensure core is engaged during lifts to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Focus on keeping a steady pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Hamstring Stretch
Activation:
3 rounds- 5 Kettlebell Deadlifts(Lightweight, focus on form.)
- 5-10 Push-Ups(Pace yourself, focus on depth.)
- 10 Kettlebell Swings (light)(Traction your hips and engage your glutes.)
Scaling Options
Intermediate
Reduce weight and/or modify movements to maintain form and control.
- 1
clean and jerk
Weight: 110/70 lbs (50/32 kg)
- 2
double kettlebell swing
Weight: 42/25 lbs (19/11 kg)
- 3
kettlebell tater
Weight: 42/25 lbs (19/11 kg)
Scaled
Significantly reduce weights and provide alternative movements for accessibility.
- 1
clean and jerk
Use Dumbbells or lighten weights.
Weight: 80/55 lbs (36/25 kg)
- 2
double kettlebell swing
Use a single kettlebell.
Weight: 35/25 lbs (16/11 kg)
- 3
pull up
Banded Pull-Ups or Ring Rows.