For TimeMetconBenchmark
Black and Blue
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
10Power Clean
↳ 135/95 lbs (61/43 kg)
10Burpee
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the rounds, managing your energy for the volume of work.
- 2Break the Power Cleans into manageable sets if necessary, ensuring you maintain good form rather than going for unbroken sets.
- 3Focus on efficient movement transitions between Power Cleans and Burpees to minimize rest time.
- 4On Burpees, aim for a consistent rhythm, focusing on smooth transitions without rushing, as this could lead to fatigue.
- 5Keep your core engaged during Burpees to stabilize your body and maintain a streamlined motion.
Safety Considerations
Technical Focus
Ensure proper back position and core engagement during the clean to avoid injury.
Recommended Warm-Up
- Row - 2 min
- 10 Shoulder Dislocates
- 10 Hip Flexor Stretch - 30 sec each side
- 10 Ankle Mobility - 30 sec each side
2 Rounds of:
2 rounds- 5 Power Clean with PVC(Focus on form, smooth transitioning.)
- 5 Burpee
Scaling Options
Intermediate
Reduce weight for Power Cleans and modify reps if necessary.
- 1
power clean
Reduce weight to facilitate proper form.
Weight: 110/70 lbs (50/32 kg)
- 2
burpee
Reduce reps to 5 if necessary.
Scaled
Further reduce weight for Power Cleans and reps for Burpees.
- 1
power clean
Lower weight significantly.
Weight: 80/55 lbs (36/25 kg)
- 2
burpee
Reduce reps to 5.