Santora
Workout Details
3 Rounds For Max Reps in 17 minutes:
↳ 155/105 lbs (70/48 kg)
20 ft forward, 20 ft backwards
↳ 245/165 lbs (111/75 kg)
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the Squat Cleans and Jerks to avoid fatigue.
- 2For the Shuttle Sprints, prioritize quick turns and explosive starts both forward and backward.
- 3Consider breaking the Burpees into manageable sets (e.g., 5-10 reps) to maintain form throughout the minute.
- 4Rest adequately between rounds, but keep moving to maintain the heart rate down during rest periods.
- 5For the technical lifts, ensure you are using proper form to maximize efficiency and reduce injury risk.
Safety Considerations
Technical Focus
Watch for lower back rounding during Squat Cleans and Deadlifts.
Recommended Warm-Up
General Warm-Up:
- 2 min Row (or similar ergometer) - 2 min easy(Match WOD intensity.)
Mobility Work:
- 5 each side Dynamic Hip Flexor Stretch - 30 sec(Focus on hip mobility.)
- 10 Shoulder Dislocates with a Band - 1 min(Open up shoulder joints.)
- 5 each foot Ankle Mobility Drills - 1 min(Improve ankle flexibility for squats.)
Activation Drills:
2 rounds- 10-15 Air Squats - -(Focus on full range of motion.)
- 10 Light Deadlifts (with empty barbell or light weight) - -(Practice form before the WOD.)
- 10 Push Press with Light Weight - -(Warmup shoulders for Jerks.)
Scaling Options
Intermediate
Reduce weight for Olympic lifts by approximately 20%.
- 1
squat clean
Reduce weight for Squat Cleans
Weight: 125/85 lbs (56/39 kg)
- 2
deadlift
Reduce weight for Deadlifts
Weight: 195/135 lbs (88/61 kg)
- 3
jerk
Reduce weight for Jerks
Weight: 125/85 lbs (56/39 kg)
Scaled
Reduce weight for Olympic lifts by approximately 40%, and modify movements as needed.
- 1
squat clean
Reduce weight for Squat Cleans (or use lighter equipment) and may perform with kettlebells.
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
Reduce weight for Deadlifts.
Weight: 145/95 lbs (66/43 kg)
- 3
jerk
Reduce weight for Jerks.
Weight: 95/65 lbs (43/29 kg)
- 4
shuttle sprints
Perform shorter distance for Shuttle Sprints (10 ft forward and backward).
- 5
burpee
Conduct step-back to plank for Burpees.