For TimeMetconBenchmark17:00
Ignite 21
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
17:00
For Time:
Buy-In: 20 Burpees
150Double-Under
80AbMat Sit-Up
60Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
40Alternating Lunge
20Power Clean
↳ 135/95 lbs (61/43 kg)
Cash-Out: 200m Row
Time Cap: 17 minutes
Coaching Tips
Strategy
- 1Break up the Double-Unders into manageable sets (e.g., sets of 30) if you struggle with stamina.
- 2For the AbMat Sit-Ups, aim for controlled movements; use your arms to assist in getting up.
- 3Keep a steady pace during Wall Ball Shots; try to maintain rhythm to avoid excessive fatigue.
- 4For Power Cleans, make sure to stay close to the bar and keep your elbows high in the catch.
- 5Focus on breathing during the Alternating Lunges to maintain a consistent pace throughout.
- 6Transition quickly from one movement to another, especially from the last set to the Row.
Safety Considerations
Technical Focus
Ensure proper form during power cleans to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Thoracic Spine Opener - 30 sec
- Ankle Dorsiflexion Stretch - 30 sec each side
Activation Movements:
2 rounds- 10 Light Wall Ball Shots
- 20 High Knees
- 10 Air Squats
Scaling Options
Intermediate
Reduce weights and reps for certain movements.
- 1
burpee
- 2
double under
Single-Unders
- 3
abmat sit up
- 4
wall ball shot
Weight: 15/10 lbs (/ kg)
- 5
alternating lunge
- 6
power clean
Weight: 105/70 lbs (/ kg)
Scaled
Further reduce movements for accessibility.
- 1
burpee
Step-Back Burpees
- 2
double under
Single-Unders
- 3
abmat sit up
Regular Sit-Ups
- 4
wall ball shot
Weight: 10/6 lbs (/ kg)
- 5
alternating lunge
Static Lunges
- 6
power clean
Weight: 75/50 lbs (/ kg)