For TimeMetcon20:00
Chaos Burpee & Power Clean & Pull-Up & Toes-to-Bar Lockdown
Weightlifting
Gymnastics
Partner
Workout Details
For Time
20:00
Team of 2, For Time:
3 Rounds:
10Power Clean
↳ 60/30 lbs (27/14 kg)
10Toes-to-Bar
Synchronized
2 minRest
2 Rounds:
8Power Clean
↳ 70/40 lbs (32/18 kg)
8Burpee
Synchronized
2 minRest
1 Round:
6Power Clean
↳ 80/50 lbs (36/23 kg)
6Pull-Up
Original WOD
Team of 2, For Time: 3 Rounds: 10 Power Cleans (60/30 lbs) 10 T2B Synchronized Rest 2 minutes 2 Rounds: 8 Power Cleans (70/40 lbs) 8 Burpees Synchronized Rest 2 minutes 1 Round: 6 Power Cleans (80/50 lbs) 6 Pull-Ups
Coaching Tips
Strategy
- 1In the power cleans, focus on maintaining a strong back and using your hips to drive the barbell up.
- 2For T2B, keep your core engaged to help maintain rhythm and synchronization with your partner.
- 3During the burpees, aim for consistent and controlled movements to conserve energy and stay synchronized.
- 4In the pull-ups, utilize kip if comfortable, but ensure to maintain control to avoid dropping from the bar unexpectedly.
- 5Plan micro-rests during the rest periods to ensure you’re ready to perform each round with intensity.
Safety Considerations
Technical Focus
Ensure proper form during power cleans to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min Row - 3 min(Light intensity to warm up the body.)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC.)
- 10 Cat-Cow Stretch - 30 sec
Movement Activation:
2 rounds- 5 Power Clean (empty bar) - null(Focus on form and fluidity.)
- 5 Knees to Elbows (or T2B progressions) - null(Emphasize the core engagement.)
- 5 Pull-Ups (banded if necessary) - null(Focus on engaging the lats.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and adjust movements as needed.
- 1
power clean
Power Clean at reduced weights.
Weight: 48/24 lbs (22/11 kg)
- 2
toes to bar
Knees to Elbows.
- 3
burpee
Standard Burpees.
- 4
pull up
Assisted Pull-Ups (Band).
Scaled
Reduce weights by approximately 40% and use simpler variations.
- 1
power clean
Power Clean at further reduced weights.
Weight: 36/18 lbs (16/8 kg)
- 2
toes to bar
Sit-Ups or Hanging Knee Raises.
- 3
burpee
Step-back Burpees.
- 4
pull up
Ring Rows.