OtherMetconWeightliftingBenchmark15:00
Open 15.1 & 15.1A
Gymnastics
Weightlifting
Solo
Workout Details
Other
15:00
Two Parts in 15 Minutes:
AMRAP in 9 Minutes:
15Toes-to-Bars
10Deadlifts
↳ 115/75 lbs (52/34 kg)
5Snatches
↳ 115/75 lbs (52/34 kg)
From 9:00-15:00:
1Clean-and-Jerk
Coaching Tips
Strategy
- 1In the AMRAP, pace the first rounds on Deadlifts and Snatches to avoid fatigue before attempting the Clean-and-Jerk.
- 2Aim to keep Toes-to-Bars unbroken as much as possible; however, if fatigue sets in, consider breaking into smaller sets to maintain form.
- 3Transition quickly between movements to maximize AMRAP time. Rest should be minimal while moving from Toes-to-Bars to Deadlifts.
- 4For the Clean-and-Jerk, focus on technique over weight—ensure your form is solid, especially after the AMRAP segment before attempting a 1-rep max.
Safety Considerations
Technical Focus
Ensure proper form on lifts to avoid back strain.
Recommended Warm-Up
Warm-Up Cardio:
- Row - 2 min easy(Row 500m at a light pace to increase heart rate.)
Mobility:
- 10 each side Hips Stretch - 1 min(Stretch the hip flexors to prepare for lifts.)
- 10 Shoulder Dislocates - 1 min(Use a band or PVC pipe.)
Activation:
2 rounds- 10 Bodyweight Deadlifts - 2 min(Focus on form, hinge at the hips.)
- Kipping Toes-to-Bars - 30 sec(Practice the kip for Toes-to-Bars.)
Scaling Options
Intermediate
Reduce weights and modify movements for improved accessibility.
- 1
deadlifts
Maintain Deadlifts but with lighter weights.
Weight: 95/65 lbs (43/29 kg)
- 2
snatches
Use lighter barbells for Snatches.
Weight: 95/65 lbs (43/29 kg)
- 3
toes to bars
Knees-to-Elbows or Hanging Knee Raises.
Scaled
Use banded assistance or bodyweight for modifications.
- 1
deadlifts
Use a lighter barbell for Deadlifts.
Weight: 70/50 lbs (32/23 kg)
- 2
snatches
Use lighter weights or Dumbbell over Barbell for Snatches.
Weight: 70/50 lbs (32/23 kg)
- 3
toes to bars
Banded Pull-ups or Ring Rows.