Saved by the Barbell
Workout Details
3 Rounds for Max Reps in 17 minutes of:
↳ 20/14 lbs (9/6 kg)
↳ 115/75 lbs (52/34 kg)
↳ 20/14 lbs (9/6 kg)
↳ 115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Pace yourself during burpees to maintain energy for the entire duration.
- 2Focus on quality over quantity for wall ball shots; aim for a smooth, consistent rhythm.
- 3Break the deadlifts into manageable sets if needed; remember good form is crucial.
- 4Maximize rest time; stay calm and recover your breath before the next movement.
- 5Perform sit-ups efficiently, exhaling on exertion to help maintain core engagement.
- 6For hang power cleans, keep the bar close and focus on explosive hip extension.
Safety Considerations
Technical Focus
Ensure proper form on all lifts to prevent injury, especially during deadlifts and hang power cleans.
Recommended Warm-Up
General Warm-Up:
- 10 Air Squats
- 10 Push-Ups
- 1 min Jump Rope(Easy pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation:
2 rounds- 5 Power Cleans (Empty Bar)(Focus on form.)
- 10 Wall Ball Shots (Light Weight)
- 5 Deadlifts (Empty Bar)(Ensure back is straight.)
- 10 Sit-Ups
Scaling Options
Intermediate
Reduce weights and adjust movements.
- 1
wall ball shots
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
deadlifts
Weight: 95/55 lbs (43.1/24.9 kg)
- 3
medicine ball sit ups
Weight: 15/10 lbs (6.8/4.5 kg)
- 4
hang power cleans
Weight: 95/55 lbs (43.1/24.9 kg)
Scaled
Focus on bodyweight movements and reduce weights significantly.
- 1
burpees
Step back instead of jumping.
- 2
wall ball shots
Use lighter medicine ball.
Weight: 10/5 lbs (4.5/2.3 kg)
- 3
deadlifts
Use lighter barbell.
Weight: 65/35 lbs (29.5/15.9 kg)
- 4
medicine ball sit ups
Perform without weight.
- 5
hang power cleans
Use lighter barbell.
Weight: 65/35 lbs (29.5/15.9 kg)