For TimeMetconBenchmark20:00
Brady
4 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
4 rounds
- 1Thruster11 reps
95/65 lbs (43/29 kg)
- 2Power Clean9 reps
95/65 lbs (43/29 kg)
- 3Back Squat17 reps
95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Focus on consistent pacing throughout the rounds.
- 2Keep the barbell close to your body during cleans.
- 3Engage your core during thrusters.
Safety Considerations
Technical Focus
Maintain proper form to avoid injury during thrusters and squats
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
Use lighter weights, perform the movements with good form. Consider reducing reps if needed.
- 1
thruster
Lighter load.
Weight: 75/55 lbs (34/25 kg)
- 2
power clean
Lighter load.
Weight: 75/55 lbs (34/25 kg)
- 3
back squat
Lighter load.
Weight: 75/55 lbs (34/25 kg)
Scaled
Focus on bodyweight movements or lighter loads for safety.
- 1
thruster
Empty bar or PVC pipe.
Weight: 45/35 lbs (20/16 kg)
- 2
power clean
Empty bar or PVC pipe.
Weight: 45/35 lbs (20/16 kg)
- 3
back squat
Empty bar or PVC pipe.
Weight: 45/35 lbs (20/16 kg)