For TimeMetconBenchmark
Olaf
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
5Squat Clean
↳ 155/105 lbs (70/48 kg)
25Push-Up
Coaching Tips
Strategy
- 1Pace yourself throughout the 5 rounds, aiming to maintain consistent times across each round.
- 2Consider breaking the Push-Ups into smaller sets (e.g., sets of 5) to avoid fatigue and maintain form.
- 3Focus on efficient transitions between movements to save time during the workout.
- 4Maintain a strong core and proper technique on the Squat Cleans to prevent injury and optimize performance.
- 5Stay hydrated and ensure you're warmed up properly before starting the WOD.
Safety Considerations
Technical Focus
Watch for improper back positioning during the squat clean.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Low intensity to raise heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Wrist Stretch
Activation Drills:
2 rounds- 10-15 Air Squats(Focus on form.)
- 5-10 Push-Ups(Maintain proper body positioning.)
- 5-10 Hang Power Cleans (light weight)(Use light weight to focus on form.)
Scaling Options
Intermediate
Reduce weight and adjust movements to maintain intensity.
- 1
squat clean
Weight: 125/85 lbs (57/39 kg)
- 2
push up
Knee Push-Ups
Scaled
Further reduce weight and simplify movements.
- 1
squat clean
Weight: 95/65 lbs (43/29 kg)
- 2
push up
Box Push-Ups