For TimeMetconBenchmark20:00

Chief Allee

5 Rounds

Monostructural

Weightlifting

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

20:00

Cash In

1
Burpee40 reps

5 rounds

1
Row403 m
2
Power Clean24 reps
115/85 lbs (52/39 kg)

Coaching Tips

Strategy

1Focus on maintaining an aerobic pace during the row to conserve energy for the power cleans.
2Break the power cleans into manageable sets to avoid early fatigue.

Safety Considerations

Technical Focus

Watch for improper power clean form due to fatigue.

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

Reduce row distance to 300 meters and power cleans to 20 reps.

1
rowing machine
Row 300m
2
power clean
20 Power Cleans at 95/65 lbs
Weight: 95/65 lbs (43/29 kg)

Scaled

Scale the rowing to 200 meters and power cleans to 15 reps with reduced weights.

1
rowing machine
Row 200m
2
power clean
15 Power Cleans at 65/45 lbs
Weight: 65/45 lbs (29/20 kg)

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