For TimeMetconBenchmark15:00
Open 20.1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
10 Rounds for Time:
8Ground-to-Overheads
↳ 95/65 lbs (43/29 kg)
10Bar Facing Burpees
Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Break the work into manageable sets: consider 4-4 for the ground-to-overheads and 5-5 for the burpees to maintain steadiness.
- 2Focus on your transitions; keep them quick to maintain intensity.
- 3On the ground-to-overheads, keep the barbell close to your body for effective lifting.
- 4Use explosive hip drive in your ground-to-overheads to generate power.
- 5Pace the burpees; rely on consistent rhythm instead of all-out speed to avoid burnout.
Safety Considerations
Technical Focus
Ensure proper form during the lift to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing(Easy pace to warm the body.)
Mobility Drills:
- 10 Shoulder Dislocates(Use a resistance band or a PVC pipe for these.)
- 10 Goblet Squats(Ensure you keep your chest up and weight in your heels.)
- 5 Downward Dog to Cobra Stretch(Focus on stretching the spine and shoulders.)
Activation Set:
3 rounds- 3@45 lbs Ground-to-Overheads(Use a lower weight for form practice.)
- 5 Bar Facing Burpees(Keep a steady pace, focus on form.)
Scaling Options
Intermediate
Reduce weight and reps slightly.
- 1
ground to overheads
Reduce weight to allow for faster cycling.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpees
Keep the number of reps but ensure pacing is manageable.
Scaled
Significantly reduce weight and modify movements as needed.
- 1
ground to overheads
Reduce weight further for comfort.
Weight: 55/35 lbs (25/16 kg)
- 2
bar facing burpees
Scaled burpees to step-back burpees.