For TimeMetconBenchmark
Undercover
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
3 Rounds of:
15Power Clean
↳ 135/95 lbs (61/43 kg)
20Push-Up
Then, 2 Rounds of:
27 calRow
75Double-Under
Finally, 1 Round of:
50 calAssault Bike
Coaching Tips
Strategy
- 1Keep the power cleans unbroken if possible, but break it into 5s or 10s if you feel fatigued.
- 2Try to maintain a steady pace on the rowing machine, focusing on consistent power output rather than going all out.
- 3For the double-unders, practice small, quick jumps and find a rhythm to avoid tripping.
- 4During push-ups, focus on keeping a straight line from head to heels and avoid flaring the elbows too wide.
- 5For the assault bike, pace yourself; you can push hard in the last 10 calories.
Safety Considerations
Technical Focus
Monitor for proper form during power cleans to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row at a moderate pace - 2 min(Focus on technique and easing into the workout.)
Mobility Work:
- 10 Shoulder dislocates with a band - 1 min(Improves shoulder mobility for the cleans.)
- 5 each side Hip openers - 1 min(Increase hip flexibility to aid in the power clean.)
- 10 seconds each Wrist stretches - 1 min(Prepare wrists for push-ups and cleans.)
Activation Sets:
2 rounds- 5 Power Cleans with an empty barbell - 30 sec(Focus on form; help activate the muscles.)
- 5-10 Push-Ups - 30 sec(Get the muscles engaged before the workout.)
- 10 Double-Unders or Single-Unders - 30 sec(Practice rhythm; increase heart rate.)
Scaling Options
Intermediate
Reduce weight and reps slightly for a balanced progression.
- 1
power clean
Weight: 110/75 lbs (50/34 kg)
- 2
push up
- 3
row
Row 20 calories.
- 4
double under
50 Single-Unders.
- 5
assault bike
40/30 calorie Assault Bike.
Scaled
Significantly reduced weight and easier movements.
- 1
power clean
Weight: 80/55 lbs (36/25 kg)
- 2
push up
Knee Push-Ups.
- 3
row
Row 10 calories.
- 4
double under
30 Single-Unders.
- 5
assault bike
20/15 calorie Assault Bike.