For TimeMetconBenchmark
Bottle Rocket
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
25Burpee
25Power Clean
↳ 135/95 lbs (61/43 kg)
25Burpee
7Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
at the top of each minute
Coaching Tips
Strategy
- 1Pace yourself on the burpees; they can be taxing if rushed. Consider breaking them into smaller sets if needed (e.g., 10-10-5).
- 2For power cleans, focus on technique first before speed; ensure your form is correct to prevent injury and optimize efficiency in the lift.
- 3The wall ball shots should be incorporated at the top of each minute, so manage your time well to complete the reps and rest before the next round starts.
- 4As fatigue sets in, ensure that your chest stays up during the power cleans to maintain form and power transmission.
- 5Micro-rest by taking short breaks on wall balls if needed; dropping the ball can lead to inefficient transitions.
Safety Considerations
Technical Focus
Control your landing in the burpee to prevent knee strain.
Recommended Warm-Up
Warm Up:
- 300 meters Row(Light pace to elevate heart rate.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or broomstick.)
- 5 per side Ankle Stretch - 30 sec
Activation:
2 rounds- 5-10 Burpee(Focus on quality movement.)
- 5 Power Clean(Use a light weight to practice form.)
- 5-10 Wall Ball Shot(Practice your squat depth and throwing technique.)
Scaling Options
Intermediate
Reduce weights (approx 20%), modify as needed.
- 1
burpee
Maintain the movement, focus on speed.
- 2
power clean
Use lighter weight.
Weight: 110/75 lbs (50/34 kg)
- 3
wall ball shot
Use lighter ball.
Weight: 16/10 lbs (7/4 kg)
Scaled
Reduce weights (approx 40%), modify as needed.
- 1
burpee
Maintain the movement, focus on quality.
- 2
power clean
Use lighter weight.
Weight: 80/55 lbs (36/25 kg)
- 3
wall ball shot
Use lighter ball.
Weight: 12/8 lbs (5/4 kg)