For TimeMetconBenchmark
Brutus
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Power Clean
Overhead Squat
Ring Dip
800 mRun
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean
Overhead Squat
Ring Dip
Coaching Tips
Strategy
- 1Pace yourself on the run—it's easy to go out too fast. Aim for a consistent, manageable speed.
- 2When switching between movements, take a few seconds to reset and focus on form, especially for the lifts after running.
- 3Aim to keep your hang power cleans and overhead squats unbroken if possible; small sets can lead to quicker overall times.
- 4Break up ring dips into smaller sets (e.g., 5-5) to avoid muscle fatigue. Find your rhythm and be strategic about your breaks.
Safety Considerations
Technical Focus
Maintain proper form on lifts to avoid shoulder or back injuries.
Recommended Warm-Up
General Warm-Up:
- 800m Jog(Light jog to prepare for the upcoming run.)
Mobility Work:
- 10 Shoulder Stretch(Focus on opened shoulder mobility.)
- 10 Hip Flexor Stretch(Stretch to open up for squats.)
- 10 Wrist Flexor Stretch(Prep the wrists for dips and lifts.)
Activation Sets:
3 rounds- 5 Hang Power Clean (Empty Bar)(Focus on form with a light weight.)
- 5 Overhead Squat (PVC or Empty Bar)(Work on squat depth and stability.)
- 5 Ring Dip Hold (Assisted)(Engage shoulders and core.)
Scaling Options
Intermediate
Reduce weight and modify movements for intermediates.
- 1
hang power clean
Reduce hang power cleans to 75% BW.
Weight: 95/65 lbs (43/29 kg)
- 2
overhead squat
Reduce overhead squats to 75% BW.
Weight: 95/65 lbs (43/29 kg)
- 3
ring dip
Transition to banded ring dips.
Scaled
Reduce movements significantly for beginners.
- 1
hang power clean
Reduce hang power cleans to 50% BW.
Weight: 60/40 lbs (27/18 kg)
- 2
overhead squat
Reduce overhead squats to 50% BW.
Weight: 60/40 lbs (27/18 kg)
- 3
ring dip
Use ring rows instead.