For TimeMetconBenchmark15:00
Beck Soldo
2 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
15:00
2 rounds
- 1Squat Clean Thruster6 reps
135/95 lbs (61/43 kg)
- 2Man Maker8 reps
90/60 lbs (41/27 kg)
- 3Toes-to-Bar14 reps
Coaching Tips
Strategy
- 1Focus on form during the Squat Clean Thrusters to avoid injury.
- 2Break up Man Makers if needed to maintain form throughout the workout.
- 3Use a consistent rhythm for Toes-to-Bar to maximize efficiency.
Safety Considerations
Technical Focus
Monitor form on Squat Clean Thrusters and Man Makers to avoid injury.
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 weights on barbell and dumbbells to 110/80 lbs and 35/25 lbs respectively.
- 1
thruster
N/A
Weight: 110/80 lbs (50/36 kg)
- 2
man maker
N/A
Weight: 70/60 lbs (32/27 kg)
- 3
toes to bar
N/A
Scaled
Use lighter weights: 65/45 lbs for barbell and 20/15 for dumbbells.
- 1
thruster
N/A
Weight: 65/45 lbs (29/20 kg)
- 2
man maker
N/A
Weight: 45/30 lbs (20/14 kg)
- 3
toes to bar
N/A