For TimeHybridBenchmark20:00
Madison Triplet
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
20:00
5 Rounds for Time:
450 mRun
7Hay Bale Clean Burpee
↳ 100/70 lbs (45/32 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the 450 meter run to avoid burnout before the burpees.
- 2Break the burpees into manageable sets if needed; for example, consider 4-3 instead of 7 unbroken if fatigued.
- 3Focus on explosive hips and maintaining form during the clean to efficiently lift the weight.
- 4Use your legs to power through the burpees for more efficient movement.
- 5Consider micro-rests (a brief pause to catch your breath) during the burpees if necessary.
Safety Considerations
Technical Focus
Ensure back stays straight during the clean to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog(Light jog to increase heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Open up hips for squats.)
- 10-15 Shoulder Dislocates(Improve shoulder mobility for burpees.)
- 10 each side Thoracic Spine Rotation(Loosen up the upper back.)
Activation:
2 rounds- 5-7 Light Burpees(Focus on form, not speed.)
- 10-15 Bodyweight Squats(Engage your legs.)
- 5-7 Light Barbell Cleans (Empty Bar or Light Weight)(Prepare for the loaded clean.)
Scaling Options
Intermediate
Reduce weight for burpees by about 20%
- 1
hay bale clean burpee
Use the lighter weight for cleans.
Weight: 80/50 lbs (36/23 kg)
Scaled
Reduce weight for burpees by about 40%
- 1
hay bale clean burpee
Use the lighter weight for cleans.
Weight: 60/40 lbs (27/18 kg)