For TimeMetconBenchmark
Klepto
4 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds For Time:
27Box Jump
20Burpee
11Squat Clean
↳ 145/100 lbs (66/45 kg)
Original WOD
4 Rounds For Time: 27 Box Jumps (24/20 in) 20 Burpees 11 Squat Cleans (145/100 lbs)
Coaching Tips
Strategy
- 1Pace yourself through the Burpees, focus on controlled movement to avoid fatigue.
- 2Break the Squat Cleans into manageable sets if needed; consider performing 5-6 reps at a time to maintain good form.
- 3Transition quickly between movements; ensure you’re ready to hop right into the next exercise after finishing one.
- 4Maintain a steady rhythm during Box Jumps; aim for full extension on top of each jump to maximize efficiency.
- 5Focus on your landing during Box Jumps to avoid impact issues, soft knees upon landing.
Safety Considerations
Technical Focus
Watch for knee and back alignment during Box Jumps and Squat Cleans.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Light intensity to get the heart rate up.)
Mobility:
- 5 each side Hip Openers(Focus on loosening up the hip flexors.)
- 5 each side Shoulder Stretch(Hold each stretch for about 20 seconds.)
- 5 each side Ankle Mobility(Focus on moving the ankle through its full range of motion.)
Activation:
2 rounds- 10 each leg Box Step-ups(Use the same height box as in WOD.)
- 10 Push-ups(Focus on form; ensure full range of motion.)
- 5 Barbell Front Squats(Use a light weight to prepare for the Squat Cleans.)
Scaling Options
Intermediate
Reduce weight on Squat Cleans and consider lower box height.
- 1
box jump
Lower box height to 20/16 inches.
- 2
burpee
Standard; breaks allowed.
- 3
squat clean
Reduce weight by 20%.
Weight: 116/80 lbs (53/36 kg)
Scaled
Further reduce weight and consider modified movements for beginners.
- 1
box jump
Box Step-ups instead of jumps.
- 2
burpee
Step back instead of jumping.
- 3
squat clean
Reduce weight by 40%.
Weight: 87/60 lbs (39/27 kg)