For TimeMetconBenchmark
Tommy Mac
2 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds For Time:
12Burpees
12Thrusters
↳ 115/75 lbs (52/34 kg)
12Burpees
12Power Snatches
↳ 115/75 lbs (52/34 kg)
12Burpees
12Push Jerks
↳ 115/75 lbs (52/34 kg)
12Burpees
12Hang Squat Cleans
↳ 115/75 lbs (52/34 kg)
12Burpees
12Overhead Squats
↳ 115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Aim to maintain a steady pace on the Burpees to prevent early burnout.
- 2Break up the barbell movements into smaller sets (e.g. 6-6) to maintain form and prevent fatigue.
- 3Use quick transitions between movements to save time in the chipper format.
- 4Keep your core engaged during lifts to support your back and maintain good posture throughout each movement.
- 5Consider performing a small micro-rest (5 seconds) after barbell movements before transitioning to Burpees.
Safety Considerations
Technical Focus
Ensure hip crease stays below the knee on squatting movements to prevent injury.
Recommended Warm-Up
- Rowing - 2 min easy(Use a moderate pace.)
- 5 per side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a band or light PVC pipe.)
- 10 per side Ankle Mobility
2 Rounds of:
2 rounds- 5 Burpees
- 5 Thrusters (45 lbs)
- 5 Power Snatches (45 lbs)
- 5 Push Jerks (45 lbs)
- 5 Hang Squat Cleans (45 lbs)
- 5 Overhead Squats (45 lbs)
Scaling Options
Intermediate
Reduce barbell weight by ~20%.
- 1
burpees
- 2
thrusters
Weight: 92/60 lbs (42/27 kg)
- 3
power snatches
Weight: 92/60 lbs (42/27 kg)
- 4
push jerks
Weight: 92/60 lbs (42/27 kg)
- 5
hang squat cleans
Weight: 92/60 lbs (42/27 kg)
- 6
overhead squats
Weight: 92/60 lbs (42/27 kg)
Scaled
Reduce barbell weight by ~40%. Consider banded pull-ups.
- 1
burpees
- 2
thrusters
Weight: 69/45 lbs (31/20 kg)
- 3
power snatches
Weight: 69/45 lbs (31/20 kg)
- 4
push jerks
Weight: 69/45 lbs (31/20 kg)
- 5
hang squat cleans
Weight: 69/45 lbs (31/20 kg)
- 6
overhead squats
Weight: 69/45 lbs (31/20 kg)