For TimeMetconBenchmark20:00
Open 25.3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
5Wall Walk
50 calRow
5Wall Walk
25Deadlift
↳ 225/155 lbs (102/70 kg)
5Wall Walk
25Clean
↳ 135/85 lbs (61/39 kg)
5Wall Walk
25Snatch
↳ 95/65 lbs (43/29 kg)
5Wall Walk
50 calRow
Time cap: 20 minutes
Original WOD
For Time: 5 Wall Walks 50 calorie Row 5 Wall Walks 25 Deadlifts (225/155 lbs) 5 Wall Walks 25 Cleans (135/85 lbs) 5 Wall Walks 25 Snatches (95/65 lbs) 5 Wall Walks 50 calorie Row Time cap: 20 minutes
Coaching Tips
Strategy
- 1Pace the Wall Walks to avoid fatigue early.
- 2Maintain a consistent rhythm on the rower, as calories can be taxing if rushed.
- 3For Deadlifts, focus on maintaining a flat back and using your legs to lift the weight.
- 4Break the weightlifting movements into manageable sets (e.g., 5s or 10s) rather than pushing through all at once.
- 5Utilize transitional time effectively between movements to catch your breath.
Safety Considerations
Technical Focus
Monitor the range of motion on Wall Walks and ensure proper bracing during weightlifting.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Set up the rower.)
Mobility Work:
- 5-10 Shoulder Stretch(Focus on shoulder and wrist mobility.)
- 5-10 Hamstring Stretch(Prepare for the Deadlifts.)
- 5-10 Hip Flexor Stretch(Loosen the hips for the lifts.)
Activation Set:
2 rounds- 2 Wall Walk(Focus on quality reps.)
- 10 Deadlift with Light Weight(Light weight to prep the pattern.)
- 7 Power Clean with Light Weight(Focus on technique.)
- 5 Snatch with Light Weight(Focus on a smooth overhead position.)
Scaling Options
Intermediate
Reduce weights and/or reps as detailed below.
- 1
wall walk
Same
- 2
row
Same
- 3
deadlift
Reduce weight by ~20%
Weight: 180/115 lbs (81.65/52.16 kg)
- 4
clean
Reduce weight by ~20%
Weight: 110/68 lbs (49.9/30.84 kg)
- 5
snatch
Reduce weight by ~20%
Weight: 75/50 lbs (34.02/22.68 kg)
Scaled
Further reductions in weights as necessary for safety and performance.
- 1
wall walk
Same
- 2
row
Same
- 3
deadlift
Reduce weight by ~40%
Weight: 135/95 lbs (61.23/43.09 kg)
- 4
clean
Reduce weight by ~40%
Weight: 80/50 lbs (36.29/22.68 kg)
- 5
snatch
Reduce weight by ~40%
Weight: 55/35 lbs (24.95/15.88 kg)