For TimeMetconWeightliftingBenchmark
Modified Cindy
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds For Time:
Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
1 rep in round 1, up to 10 reps in round 10
5Pull-Up
10Push-Up
15Air Squat
Coaching Tips
Strategy
- 1Pace yourself, especially in the earlier rounds; avoid going too fast and burning out.
- 2Consider breaking the pull-ups into smaller sets if you find them challenging as the rounds progress.
- 3Keep your push-ups unbroken if possible to maintain efficiency.
- 4Utilize a consistent breathing pattern during air squats to stay relaxed and prevent fatigue.
- 5On the clean-and-jerk, focus on form and technique rather than speed; prioritize a strong landing position.
Safety Considerations
Technical Focus
Ensure proper form during clean-and-jerk to avoid lower back strain.
Recommended Warm-Up
General Warm-Up: 2-3 min
- Row - 2-3 min(Rowing to increase heart rate.)
Mobility: 2-3 min
- 5 per arm Shoulder Stretch - 30 sec(Focus on upper body mobility.)
- 5 per side Hip Opener Stretch - 30 sec(Loosen hips for squats.)
Activation: 3-4 min
2 rounds- 10 Air Squats(To activate lower body.)
- 5 Push-Ups(To activate upper body.)
- 5 Burpees(To ready for explosive movements.)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight by ~20%
- 1
clean and jerk
Weight: 125/85 lbs (57/39 kg)
- 2
pull up
Banded Pull-Ups
- 3
push up
Knee Push-Ups
- 4
air squat
Scaled
Reduce Clean-and-Jerk weight by ~40% and modify movements
- 1
clean and jerk
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Ring Rows
- 3
push up
Incline Push-Ups
- 4
air squat