For TimeMetconBenchmark
Betty
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
12Push Press
↳ 135/95 lbs (61/43 kg)
20Box Jump
Coaching Tips
Strategy
- 1Pace yourself through the rounds; maintain a steady effort to avoid burnout.
- 2Consider breaking the push presses into sets of 6 if fatigue sets in, focusing on form.
- 3For the box jumps, keep a steady rhythm and try to minimize ground contact time.
- 4Utilize a quick transition between movements to keep your heart rate elevated.
- 5During the push presses, make sure to keep your core engaged to protect your lower back.
Safety Considerations
Technical Focus
Ensure proper overhead position for push presses to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Focus on a moderate pace to warm-up.)
Mobility:
- 5-10 each side Shoulder Stretch - 30 sec(Stretch dynamic ranges for shoulders.)
- 5-10 each side Hip Flexor Stretch - 30 sec(Target the muscle groups engaged during box jumps.)
- 5-10 Ankle Mobility Drills - 30 sec(Improve ankle flexibility for box jumps.)
Activation:
2 rounds- 10 Push Press (Bar Only)(Practice mechanics with an empty barbell.)
- 5 each leg Box Step-ups(Focus on control to activate legs.)
Scaling Options
Intermediate
Reduce weight and provide movement alternatives.
- 1
push press
Reduce weight to approximately 20%.
Weight: 110/70 lbs (50/32 kg)
- 2
box jump
Reduce height of the box by 2-4 inches.
Scaled
Simplify movements for accessibility.
- 1
push press
Reduce weight to approximately 40%.
Weight: 85/55 lbs (39/25 kg)
- 2
box jump
Substitute with box step-ups.