OtherMetconBenchmark17:00
Hope
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
17:00
3 Rounds For Total Reps in 17 Minutes:
1 minBurpee
1 minPower Snatch
↳ 75/55 lbs (34/25 kg)
1 minBox Jump
1 minThruster
↳ 75/55 lbs (34/25 kg)
1 minChest-to-Bar Pull-Up
1 minRest
Coaching Tips
Strategy
- 1Pace yourself through the movements; breaking them into manageable chunks can help maintain a steady output.
- 2For power snatches and thrusters, focus on explosiveness to generate momentum and reduce the effort for each repetition.
- 3Keep transitions quick between movements, but ensure you’re ready to perform each one safely.
- 4Micro-rest during the minute, if needed, especially for higher skill movements like chest-to-bar pull-ups.
- 5Prioritize proper form, especially as fatigue sets in. Avoid overextending during explosive lifts.
- 6Keep your core engaged throughout to support your back, especially when moving quickly.
Safety Considerations
Technical Focus
Monitor for excessive fatigue leading to loss of form, especially during power snatches and thrusters.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min at easy pace
Mobility Work:
- 10 Shoulder Dislocates(Use a resistance band or pvc pipe.)
- 30 sec each side Hip Flexor Stretch(Focus on opening the hips for box jumps and squats.)
- 10 per side Ankle Mobility
Activation Set:
2 rounds- 5 Power Snatch with PVC(Focus on form and speed.)
- 5 Thrusters with Light Weight(Use 20-30% of your working weight.)
- 5 Burpees(Move smoothly and with control.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify chest-to-bar pull-ups.
- 1
power snatch
Power Snatch from hang position
Weight: 60/45 lbs (27/20 kg)
- 2
thruster
Thruster from front rack
Weight: 60/45 lbs (27/20 kg)
- 3
chest to bar pull up
Chest-to-bar Pull-Ups with bands
Scaled
Reduce weights by ~40% and substitute lighter movements where necessary.
- 1
power snatch
Power Snatch with PVC or light kettlebell
Weight: 45/35 lbs (20/16 kg)
- 2
thruster
Thruster with PVC or dumbbells
Weight: 45/35 lbs (20/16 kg)
- 3
chest to bar pull up
Banded Pull-Ups or Ring Rows