Hammer
5 Rounds
Workout Details
5 Rounds For Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Original WOD
5 Rounds For Time: 5 Power Cleans (135/95 lbs) 10 Front Squats (135/95 lbs) 5 Jerks (135/95 lbs) 20 Pull-Ups 90 seconds Rest
Coaching Tips
Strategy
- 1Pace yourself through the rounds; consider breaking up the pull-ups into smaller sets if needed to avoid fatigue.
- 2For the power cleans and front squats, focus on maintaining good form and using your legs for power to keep your back safe.
- 3Set a steady rhythm for jerks; ensure you stabilize overhead before returning the bar to your shoulders.
- 4Micro-rest during transitions between movements to prevent excessive fatigue, especially before pull-ups.
Safety Considerations
Technical Focus
Ensure proper form during Olympic lifts to prevent injury, focusing on explosive movement and core stability.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Row or Bike - 2-3 min(Keep at an easy pace to raise the heart rate.)
Mobility:
- 10-15 sec each leg Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates with PVC
- 10-15 sec each ankle Ankle Mobility Stretch
Activation:
2 rounds- 5 Power Clean (Light Weight)(Focus on form.)
- 5 Front Squat (Light Weight)(Focus on depth and posture.)
- 5 Push Press (Light Weight)(Engage core and legs.)
- 5 Pull-Up Progression (Band Assistance or Bodyweight)(Focus on smooth movement.)
Scaling Options
Intermediate
Reduce weight to ~20% less than prescribed weights; same movements with adjusted intensity.
- 1
power clean
Maintain the same movements.
Weight: 110/75 lbs (50/34 kg)
- 2
front squat
Weight: 110/75 lbs (50/34 kg)
- 3
jerk
Weight: 110/75 lbs (50/34 kg)
- 4
pull up
Use assisted pull-ups if necessary.
Scaled
Reduce weight to ~40% less than prescribed weights; adjust movements as necessary for safety.
- 1
power clean
Focus on form and reduce weight.
Weight: 80/55 lbs (36/25 kg)
- 2
front squat
Weight: 80/55 lbs (36/25 kg)
- 3
jerk
Weight: 80/55 lbs (36/25 kg)
- 4
pull up
Banded Pull-Ups or Jumping Pull-Ups.