For TimeMetconBenchmark30:00
Glen
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Clean & Jerk30 reps
135/95 lbs (61/43 kg)
- 2Run1.6 km1.0 miles
- 3Rope Climb10 reps
15 ft
- 4Run1.6 km1.0 miles
- 5Burpee100 reps
Coaching Tips
Strategy
- 1Focus on maintaining form during Clean-and-Jerk to prevent shoulder strain.
- 2Break up the Burpees into manageable sets to avoid fatigue.
- 3Stay consistent and pace yourself during the runs.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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
Lighter loads and fewer reps in high-skill movements.
- 1
clean and jerk
Reduce Clean & Jerk weight
Weight: 95/65 lbs (43/29 kg)
- 2
rope climb
Scale rope climbs to 5 feet or use legless variations
- 3
burpee
Reduce Burpees to 75 reps
Scaled
Bodyweight variations and scaled loads.
- 1
clean and jerk
Bar only for Clean & Jerk
Weight: 65/35 lbs (29/16 kg)
- 2
rope climb
10 Jumping Pull-ups instead of Rope Climbs
- 3
burpee
Reduce Burpees to 50 reps