For TimeMetconBenchmark
Sean Suiter
6 Rounds
Weightlifting
Gymnastics
Partner
Workout Details
For Time
6 Rounds for Time (with a Partner):
16Bar-Over Burpees
17Box Jump
24/20 inch box
17 Box Jumps (24/20 in)
Coaching Tips
Strategy
- 1Set a consistent pace across all rounds to avoid burnout.
- 2Aim to keep clean-and-jerks unbroken; consider breaking burpees into smaller sets to maintain speed.
- 3Transition quickly between movements but prioritize form over speed.
- 4Communicate with your partner to manage breaks and pacing effectively.
- 5Use your legs during box jumps to minimize fatigue.
Safety Considerations
Technical Focus
Maintain proper form on Clean-and-Jerks to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Moderate pace)
Mobility Warm-Up:
- 10 Shoulder Dislocates(Use a band or PVC pipe)
- 10 per side Hip Openers(Focus on depth and mobility)
- 10 per side Ankle Rolls(Warm up the ankles for box jumps)
Activation Drills:
2 rounds- 5 Light Clean-and-Jerk(Focus on form with light weight)
- 5 per leg Box Step-Ups(Use a lower box for activation)
- 5 Burpees(Regular burpees to activate the whole body)
Scaling Options
Intermediate
Reduce weights by ~20% for Clean-and-Jerks and increase time between movements.
- 1
clean and jerks
Weight: 110/75 lbs (50/34 kg)
- 2
bar over burpees
- 3
box jumps
Lower box height if needed.
Scaled
Reduce weights by ~40% and moderate movements for less intensity.
- 1
clean and jerks
Weight: 80/55 lbs (36/25 kg)
- 2
bar over burpees
- 3
box jumps
Box Step-ups for less intensity.