For TimeMetconWeightliftingBenchmark
Sprint Chipper
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21Med Ball GHD Sit-Up
15Snatch
↳ 165/100 lbs (75/45 kg)
9Over-the-Wall Burpee
6 ft wall
Coaching Tips
Strategy
- 1Break up the Med Ball GHD Sit-Ups into manageable sets if necessary, such as 7-7-7, to maintain quality.
- 2For the snatches, make sure to maintain a controlled descent and explosive upward movement. Consider setting down the barbell if the form begins to break down to prevent injury.
- 3On the Over-the-Wall Burpees, ensure a strong jump and soft landing as you clear the wall, aiming for smooth transitions.
- 4Maintain steady pacing throughout the WOD, taking brief micro-rests as needed during the snatches if fatigue sets in.
- 5Use a consistent technique for landing the burpees and getting up to minimize time spent on the ground.
Safety Considerations
Technical Focus
Ensure proper form on snatches to avoid back injury.
Recommended Warm-Up
General Warm-Up: 2 min
- 2 min Row or Bike - 2 min(Easy pace)
Mobility: 3 min
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10-15 Shoulder Dislocates - 1 min(Use a resistance band or PVC pipe)
- 5 each side Thoracic Spine Rotation - 1 min
Activation: 4 min
2 rounds- 5 PVC Snatch Practice - 30 sec(Focus on form)
- 5 Kneeling Med Ball GHD Sit-Ups - 30 sec(Controlled and focused movements)
Scaling Options
Intermediate
Reduce weight and modify movements slightly for safety and efficiency.
- 1
med ball ghd sit up
Standard Sit-Ups
- 2
snatch
Power Snatch with lighter weight
Weight: 135/75 lbs (61/34 kg)
- 3
over the wall burpee
Standard Burpees with no wall
Scaled
Significantly reduce weight and adjust movement difficulty.
- 1
med ball ghd sit up
Ab Mat Sit-Ups
- 2
snatch
Power Snatch with significantly reduced weight
Weight: 95/55 lbs (43/25 kg)
- 3
over the wall burpee
Burpees without the wall transition.