For TimeMetconBenchmark16:00
Open 23.3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
16:00
For Time:
2 Rounds of:
12Burpees Over the Bar
12Cleans
↳ 95/65 lbs (43/29 kg)
12Burpees Over the Bar
12Thrusters
↳ 95/65 lbs (43/29 kg)
2 Rounds of:
12Burpees Over the Bar
12Cleans
↳ 115/75 lbs (52/34 kg)
12Burpees Over the Bar
12Thrusters
↳ 115/75 lbs (52/34 kg)
2 Rounds of:
12Burpees Over the Bar
12Cleans
↳ 135/85 lbs (61/39 kg)
12Burpees Over the Bar
12Thrusters
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1Break up the cleans early to manage grip and shoulder fatigue. Quick singles may conserve energy.
- 2Push the pace on burpees as these aren’t weighted. You can recover slightly here while still moving quickly.
- 3For the barbell transitions, keep the rest minimal when increasing weight. Pre-stage your weights for efficient transitions.
- 4Control your breath during thrusters, and focus on strong hip drive to ease the load on your shoulders.
- 5Aim to complete each segment within 5:00 or less to ensure you stay under the time cap.
Safety Considerations
Technical Focus
Ensure proper form and depth during cleans and thrusters to avoid lower back strain.
Recommended Warm-Up
General Cardio Warm-Up:
- Row - 2 min easy(Focus on steady pace to elevate heart rate.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10-15 Shoulder Pass-Throughs(Use a PVC or band.)
- Ankle Mobility Drill - 1 min each side
Warm-Up Activation:
2 rounds- 5-7 Light Barbell Cleans(Use a lighter bar or empty barbell.)
- 5-7 Burpees(Perform slowly to prepare for the workout.)
- 7-10 Thrusters with PVC(Focus on form and full range of motion.)
Scaling Options
Intermediate
Reduce weights for cleans and thrusters, less complex burpee over the bar variations.
- 1
burpees over the bar
Box-assisted Burpees
- 2
cleans
Weight: 75/50 lbs (34/22 kg)
- 3
thrusters
Weight: 75/50 lbs (34/22 kg)
Scaled
Further reduce weights and simplify burpees.
- 1
burpees over the bar
Step-over Burpees
- 2
cleans
Weight: 55/35 lbs (25/16 kg)
- 3
thrusters
Weight: 55/35 lbs (25/16 kg)