For TimeMetconBenchmark35:00
Josie
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
35:00
Cash In
- 1Run1.6 km1.0 miles
3 rounds
- 1Burpee30 reps
- 2Power Clean4 reps
155/105 lbs (70/48 kg)
- 3Front Squat6 reps
155/105 lbs (70/48 kg)
Cash Out
- 1Run1.6 km1.0 miles
Note: Wear a Weight Vest (20/14 lb) for the entire workout.
Coaching Tips
Strategy
- 1Pace yourself on the runs to avoid burning out early.
- 2Focus on proper technique during the Power Cleans and Front Squats for efficiency.
Safety Considerations
Technical Focus
Ensure proper form on cleans and squats to avoid injury.
Recommended Warm-Up
General Cardio
- 3 min Run - 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
General Cardio
- 3 min 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
Reduce weights for Power Cleans and Front Squats
- 1
power clean
Weight: 135/95 lbs (61/43 kg)
- 2
front squat
Weight: 135/95 lbs (61/43 kg)
Scaled
Use lighter weights and/or remove movements.
- 1
power clean
Weight: 95/65 lbs (43/29 kg)
- 2
front squat
Weight: 95/65 lbs (43/29 kg)