For TimeMetconBenchmark
Tevis
4 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
5Sandbag Clean-and-Jerk
↳ 80/80 lbs (36/36 kg)
26Sit-Up
5Sandbag Clean-and-Jerk
↳ 80/80 lbs (36/36 kg)
16Sandbag Back Squat
↳ 80/80 lbs (36/36 kg)
Coaching Tips
Strategy
- 1Pace yourself through the sandbag movements, especially if nearing fatigue.
- 2Keep transitions smooth to minimize downtime between movements.
- 3Consider breaking the sandbag clean-and-jerks into smaller sets if feeling fatigued to maintain form.
- 4Aim to perform sit-ups unbroken, but if struggling, take short, controlled breaks instead of longer rests.
- 5For the sandbag back squats, ensure you maintain good posture to protect your lower back.
Safety Considerations
Technical Focus
Monitor for proper form during the clean-and-jerk to avoid back strain.
Recommended Warm-Up
General Warm-Up: 2-3 min easy row or bike to get the heart rate up.
- 2-3 min Row - 2-3 min easy(Use a moderate pace.)
Mobility: 2-3 min to loosen the hips and shoulders.
- 30 seconds each leg Hip Flexor Stretch - 30 seconds(Focus on deep breathing.)
- 10 reps Shoulder Dislocates - 1 min(Use a band or PVC pipe.)
- 20-30 seconds Squat Hold - 20-30 seconds(Feels good in the bottom position.)
Activation: 2-4 min with light versions of WOD movements.
2 rounds- 3-5 reps Sandbag Clean-and-Jerk - 2-3 min(Use a lighter sandbag or just practice the movement.)
- 10 reps Sit-Up - 2-3 min(Maintain control on the way down.)
- 5-8 reps Sandbag Back Squat - 2-3 min(Use a lighter load to ensure proper mechanics.)
Scaling Options
Intermediate
Reduce weight for sandbag movements by ~20%.
- 1
sandbag clean and jerk
No change.
Weight: 64/64 lbs (29/29 kg)
- 2
sit up
No change.
- 3
sandbag back squat
No change.
Weight: 64/64 lbs (29/29 kg)
Scaled
Reduce weight for sandbag movements by ~40%.
- 1
sandbag clean and jerk
No change.
Weight: 48/48 lbs (22/22 kg)
- 2
sit up
No change.
- 3
sandbag back squat
No change.
Weight: 48/48 lbs (22/22 kg)