For TimeMetconBenchmark20:00
Jorge
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
- 1GHD Sit-Up30 reps
- 2Squat Clean15 reps
155/105 lbs (70/48 kg)
- 3GHD Sit-Up24 reps
- 4Squat Clean12 reps
155/105 lbs (70/48 kg)
- 5GHD Sit-Up18 reps
- 6Squat Clean9 reps
155/105 lbs (70/48 kg)
- 7GHD Sit-Up12 reps
- 8Squat Clean6 reps
155/105 lbs (70/48 kg)
- 9GHD Sit-Up6 reps
- 10Squat Clean3 reps
155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Focus on steady pacing through GHD Sit-Ups to maintain core engagement.
- 2Break up Squat Cleans into sets if fatigued, especially during the final rounds.
Safety Considerations
Technical Focus
Maintain proper form during Squat Cleans to avoid injury
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
Reduced weights and rep modifications for GHD Sit-Ups
- 1
ghd sit up
GHD Sit-Ups to Abmat Sit-Ups
- 2
squat clean
Reduce Squat Clean weight
Weight: 135/95 lbs (61/43 kg)
Scaled
Further reduced weights and simpler modifications
- 1
ghd sit up
GHD Sit-Ups to Crunches
- 2
squat clean
Reduce Squat Clean weight
Weight: 95/65 lbs (43/29 kg)