OtherMetconBenchmark
FrankenWOD
Monostructural
Gymnastics
Weightlifting
Team of 3
Workout Details
Other
4 Rounds (in a Team of 3) for Max Reps:
200 mRun
50Double-Under
Squat Clean
↳ 135/95 lbs (61/43 kg)
Max reps
Coaching Tips
Strategy
- 1Pace the run to maintain energy for the Double-Unders; they should be completed as quickly as possible to transition smoothly to the next station.
- 2Break up the 50 Double-Unders into smaller sets if you find yourself tripping frequently, e.g., 25-25 or 20-15-15 to maintain focus and stamina.
- 3Aim to keep the Squat Cleans unbroken if possible, or break into manageable sets (e.g., 5-5-5) to avoid form breakdown from fatigue.
- 4During Handstand Push-Ups, focus on keeping the core tight and avoid excessive arching of the back; consider using a wall for stability if necessary.
Safety Considerations
Technical Focus
Ensure proper form in Squat Cleans and Handstand Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 200 meters Run(Easy pace)
Mobility:
- 5-10 reps Shoulder Stretch - 30 sec
- 5-10 reps Hip Flexor Stretch - 30 sec
- 5-10 reps Wrist Stretch - 30 sec
Activation:
2 rounds- 10 Air Squat
- 5-10 Push-Ups
- 30 seconds Double-Under Practice - 30 sec(Focus on technique.)
Scaling Options
Intermediate
Reduce weights and reps for progression.
- 1
squat clean
Use lighter weights for Squat Cleans.
Weight: 105/65 lbs (47/29 kg)
- 2
handstand push up
Pike Push-Ups or box push-ups as a modification.
- 3
double under
Single-Unders.
Scaled
Further reduce the weight and reps for accessibility.
- 1
squat clean
Use very light weights or a broomstick.
Weight: 80/55 lbs (36/25 kg)
- 2
handstand push up
Perform handstand holds or wall walks.
- 3
double under
Skipping without a rope.