For TimeMetconBenchmark
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3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
20Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
20Power Clean
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Break the wall ball shots into smaller sets (e.g., 10-10) to manage fatigue and maintain form.
- 2For power cleans, prioritize form over speed; focus on exploding from the hip and keeping the bar close to your body.
- 3Aim for controlled transitions between the two movements, but don't waste too much time; keep moving smoothly.
- 4Consider pacing your efforts early on to avoid burning out before the end of the rounds.
Safety Considerations
Technical Focus
Ensure proper squat depth and keep the bar close to the body during power cleans.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Moderate pace on the rower.)
Mobility:
- 10 Air Squat(Focus on depth and hip mobility.)
- 10 Overhead Stretch(Loosen the shoulders.)
- 10 PVC Pipe Pass-Through(Stretch chest and shoulders.)
Activation:
3 rounds- 10 Wall Ball Shot (Light)(Use a lighter ball to warm up the movement.)
- 5 Power Clean (Light)(Use a lighter barbell to practice form.)
Scaling Options
Intermediate
Reduce weight and reps for manageable load and volume.
- 1
wall ball shot
No modification.
Weight: 25/15 lbs (11/7 kg)
- 2
power clean
No modification.
Weight: 115/75 lbs (52/34 kg)
Scaled
Reduce weight and simplify movements for appropriate intensity.
- 1
wall ball shot
No modification.
Weight: 15/10 lbs (7/4 kg)
- 2
power clean
No modification.
Weight: 75/55 lbs (34/25 kg)