For TimeMetconBenchmark15:00
Open 20.1
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
10 Rounds for Time:
8Ground-to-Overhead
↳ 95/65 lbs (43/29 kg)
10Bar Facing Burpee
Time Cap: 15 minutes
Original WOD
10 Rounds for Time: 8 Ground-to-Overheads (95/65 lbs) 10 Bar Facing Burpees Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Break the Ground-to-Overheads into manageable sets, especially if fatigued (e.g., 4-4 or 5-3).
- 2Keep your breathing steady during Bar Facing Burpees to maintain endurance.
- 3Focus on proper form for both movements to prevent fatigue and injury.
- 4Transition quickly from the barbell to the burpees to save time and maintain intensity.
- 5Use the burpees as active recovery; avoid going too fast and compromising your form.
Safety Considerations
Technical Focus
Ensure proper bar path and maintain a tight core during the lift.
Recommended Warm-Up
General Warm-Up:
- Light Row - 2 min easy(Focus on steady breathing.)
Mobility Work:
- 10 each leg Dynamic Hip Openers(Focus on loosening the hips.)
- 10 Shoulder Dislocates(Use a band or rope.)
- 10 each side Thoracic Spine Rotations(Improve upper body mobility.)
Activation Set:
2 rounds- 5 Ground-to-Overhead (Light)(Use an empty barbell or light weight.)
- 5 Bar Facing Burpees (Slow Pace)(Focus on form throughout the motion.)
Scaling Options
Intermediate
Reduce the barbell weight to 75/50 lbs.
- 1
ground to overhead
Weight: 75/50 lbs (34/23 kg)
- 2
bar facing burpee
Scaled
Reduce the barbell weight to 55/35 lbs and perform step-back burpees.
- 1
ground to overhead
Weight: 55/35 lbs (25/16 kg)
- 2
bar facing burpee
Step-back Burpees instead of jumping.