For TimeMetconBenchmark20:00
Andi
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
- 1Hang Power Snatch100 reps
65/45 lbs (29/20 kg)
- 2Push Press100 reps
65/45 lbs (29/20 kg)
- 3Sumo Deadlift High-Pull100 reps
65/45 lbs (29/20 kg)
- 4Front Squat100 reps
65/45 lbs (29/20 kg)
Coaching Tips
Strategy
- 1Focus on form with lighter weights during the first reps to prevent fatigue.
- 2Break the reps into manageable sets, such as 10s or 20s, especially for the high-rep movements.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce the weight to 55/35 lbs
- 1
hang power snatch
Reduce Weight
Weight: 55/35 lbs (25/16 kg)
- 2
push press
Reduce Weight
Weight: 55/35 lbs (25/16 kg)
- 3
sumo deadlift high pull
Reduce Weight
Weight: 55/35 lbs (25/16 kg)
- 4
front squat
Reduce Weight
Weight: 55/35 lbs (25/16 kg)
Scaled
Use an empty barbell (45 lbs / 20 kg)
- 1
hang power snatch
Empty Barbell
Weight: 45/20 lbs (20/9 kg)
- 2
push press
Empty Barbell
Weight: 45/20 lbs (20/9 kg)
- 3
sumo deadlift high pull
Empty Barbell
Weight: 45/20 lbs (20/9 kg)
- 4
front squat
Empty Barbell
Weight: 45/20 lbs (20/9 kg)