For TimeMetconBenchmark
Sergio
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
7Power Clean
↳ 135/95 lbs (61/43 kg)
31 calRow
12Push-Up
18Sit-Up
1Rope Climb
Coaching Tips
Strategy
- 1Break the power cleans into manageable sets if needed, especially as fatigue sets in.
- 2For the row, maintain a steady pace to avoid burning out too early; aim for 20-25 seconds per round.
- 3Push-ups and sit-ups can be done unbroken; focus on rhythm to maintain speed.
- 4Consider taking a quick breath at the top of the push-up to reset before the next rep.
- 5Plan how to approach the rope climbs before hitting the last round; it's demanding on grip strength.
Safety Considerations
Technical Focus
Watch for proper form during power cleans to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on steady pace.)
Mobility:
- 10 Shoulder Dislocates(With a band or stick.)
- 5/side Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 5/side Wrist Stretches(Prepare wrists for rope climbs.)
Activation:
2 rounds- 5 Power Cleans(Use 50% working weight.)
- 5-10 Push-Ups(Focus on form.)
- 10 Sit-Ups(Smooth tempo.)
Scaling Options
Intermediate
Reduce weight and modify movements as needed.
- 1
power cleans
Reduce weight for Power Cleans.
Weight: 110/70 lbs (50/32 kg)
- 2
row
Maintain 31 cal but focus on pacing.
- 3
push up
Knees on ground for Push-Ups.
- 4
sit up
Use an ab mat for Sit-Ups.
- 5
rope climb
Replace with 2 Pull-Ups.
Scaled
Increase modifications for beginner athletes.
- 1
power cleans
Use lighter weight for Power Cleans.
Weight: 80/55 lbs (36/25 kg)
- 2
row
Row 20 calories instead of 31.
- 3
push up
Perform Push-Ups on an elevated surface.
- 4
sit up
Replace Sit-Ups with Crunches.
- 5
rope climb
Complete 5 Ring Rows instead of Rope Climb.