OtherMetconWeightliftingBenchmark15:00
Open 15.1 & 15.1A
Gymnastics
Weightlifting
Solo
Workout Details
Other
15:00
Two Parts in 15 minutes
(15.1) AMRAP in 9 minutes:
15 Toes-to-Bars
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)
Then ("15.1A"), from 9:00-15:00:
1-Rep-Max Clean-and-Jerk
Original WOD
Two Parts in 15 minutes
(15.1) AMRAP in 9 minutes:
15 Toes-to-Bars
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)
Then ("15.1A"), from 9:00-15:00:
1-Rep-Max Clean-and-JerkCoaching Tips
Strategy
- 1Pace yourself during the AMRAP to maintain manageable energy throughout; aim for steady transitions between movements.
- 2Keep Toes-to-Bar unbroken if possible, but if fatigue sets in, consider breaking them into smaller sets (e.g., 5-5-5).
- 3Focus on good form for Deadlifts; prioritize back safety over speed.
- 4Use a power snatch if struggling with full snatch technique; this will help maintain speed during the chipper.
- 5For the Clean-and-Jerk, plan a strategy based on your strength, consider attempting two attempts for optimal performance.
Safety Considerations
Technical Focus
Ensure proper kipping technique for Toes-to-Bar to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row (or similar ergometer) - 2-3 min(Light effort to elevate heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 15 Ankle Mobilization
Activation:
2 rounds- 10 10 Good Mornings with PVC Pipe
- 5 5 Power Snatches (empty bar)
- 5 5 Clean-and-Jerks (empty bar)
Scaling Options
Intermediate
Reduce weights and increase volume for development.
- 1
deadlift
Reduce Deadlift weight
Weight: 90/60 lbs (40.8/27.2 kg)
- 2
snatch
Reduce Snatch weight
Weight: 90/60 lbs (40.8/27.2 kg)
Scaled
Further reductions for effective adaptation.
- 1
deadlift
Reduce Deadlift weight by 40%.
Weight: 70/50 lbs (31.8/22.7 kg)
- 2
snatch
Reduce Snatch weight by 40%.
Weight: 70/50 lbs (31.8/22.7 kg)