For TimeMetconBenchmark
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9 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
9 Rounds For Time:
7Squat Clean
↳ 185/135 lbs (84/61 kg)
8Burpee Box Jump
Coaching Tips
Strategy
- 1Break the squat cleans into manageable sets to maintain form throughout the 9 rounds, e.g., 4-3.
- 2Keep a steady pace on burpee box jumps; focus on landing softly and using a smooth transition to the next movement.
- 3Consider taking micro-rests (e.g., 2-3 seconds) between rounds to maintain intensity without burning out too early.
- 4Aim to keep the first few rounds at a consistent effort to assess how your body feels overall before pushing harder.
- 5Aim for unbroken sets on burpee box jumps unless fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper form during the squat clean to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min easy
Mobility Focus:
- 30 sec each leg Hip Flexor Stretch - 30 sec each leg
- 10-15 Shoulder Dislocates
- 30 sec each leg Ankle Mobility Stretch - 30 sec each leg
Activation Set:
2 rounds- 5 Empty Barbell Squat Clean(Focus on form.)
- 5 Burpees(Steady pace.)
- 5 each leg Box Step-Ups(Focus on stable footing.)
Scaling Options
Intermediate
Reduce weights and complexity to accommodate moderate fitness levels.
- 1
squat clean
20% weight reduction
Weight: 150/105 lbs (68/48 kg)
- 2
burpee box jump
Step-ups instead of jumps for safety.
Scaled
Further simplify movements and reduce loading.
- 1
squat clean
40% weight reduction
Weight: 110/75 lbs (50/34 kg)
- 2
burpee box jump
Burpees with no box jump, use a step instead.