For TimeMetconBenchmark
Sgt. Ansari
4 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
5Hang Clean
↳ 135/95 lbs (61/43 kg)
11Toes-to-Bar
29Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the rounds to avoid burnout, particularly on the wall balls where fatigue can set in quickly.
- 2Break the Toes-to-Bars into manageable sets (e.g., sets of 5) to maintain form and prevent swinging.
- 3Consider micro-rests of a few seconds between movements to reset your focus, especially before the hang cleans.
- 4Use controlled and explosive movements on the hang clean; prioritize form to protect your back, and avoid using excessive momentum.
- 5Plan your transitions between movements to minimize downtime and keep your heart rate elevated.
Safety Considerations
Technical Focus
Ensure proper form in the hang clean to prevent wrist and back injuries.
Recommended Warm-Up
General Warm-Up:
- 400 meters Row
Mobility:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 5 each side Standing Quad Stretch
Activation:
2 rounds- 5 Hang Cleans with Light Weight(Focus on technique.)
- 5 Knees to Chest(Prepare core for Toes-to-Bar.)
- 10 Wall Balls with Light Ball(Ensure full range of motion.)
Scaling Options
Intermediate
Reduce weight for Hang Cleans and Wall Balls by 20% and adjust rep count as needed.
- 1
hang clean
Weight: 110/75 lbs (50/34 kg)
- 2
toes to bar
- 3
wall ball shot
Weight: 16/10 lbs (7/5 kg)
Scaled
Further reduce weight for Hang Cleans and Wall Balls, and modify movements as necessary for ability.
- 1
hang clean
Weight: 80/40 lbs (36/18 kg)
- 2
toes to bar
Banded Pull-ups or Knee Raises
- 3
wall ball shot
Weight: 14/6 lbs (6/3 kg)