OtherHybridBenchmark
Two Minute Defense
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
Other
5 Rounds of:
1Power Clean
↳ 135/85 lbs (61/39 kg)
3Hang Squat Clean
↳ 135/85 lbs (61/39 kg)
2Jerks
↳ 135/85 lbs (61/39 kg)
200 ftSprint
2 minRest
Then, 5 Rounds of:
1Power Clean
↳ 135/85 lbs (61/39 kg)
3Hang Squat Clean
↳ 135/85 lbs (61/39 kg)
2Jerks
↳ 135/85 lbs (61/39 kg)
200 ftSprint
Coaching Tips
Strategy
- 1Pace the lifting movements to avoid fatigue, particularly on the Hang Squat Cleans.
- 2Keep the Sprints quick, but not all out, to conserve energy for the weightlifting.
- 3Consider breaking the weightlifting sets into manageable chunks if you're struggling with fatigue.
- 4Utilize the rest period to hydrate and mentally prepare for the next round.
- 5Focus on your form and grip as fatigue sets in, especially on the final rounds.
Safety Considerations
Technical Focus
Maintain neutral spine and proper bar path during lifts.
Recommended Warm-Up
General Warm-Up:
- Rowing Ergometer - 3 min easy(Keep a steady pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 5-10 Squat to Stand(Focus on hip and ankle mobility.)
Activation:
2 rounds- 5 Power Clean (light)(Use ~50% of working weight.)
- 5-10 Ring Rows(Focus on form and pulling mechanics.)
- 10-15 Air Squats(Ensure proper squat depth.)
Scaling Options
Intermediate
Reduce weight and increase reps slightly.
- 1
power cleans
Weight: 105/65 lbs (47.6/29.5 kg)
- 2
hang squat cleans
Weight: 105/65 lbs (47.6/29.5 kg)
- 3
jerks
Weight: 105/65 lbs (47.6/29.5 kg)
Scaled
Lower the weights and possibly reduce rounds.
- 1
power cleans
Weight: 80/55 lbs (36.3/24.9 kg)
- 2
hang squat cleans
Weight: 80/55 lbs (36.3/24.9 kg)
- 3
jerks
Weight: 80/55 lbs (36.3/24.9 kg)