For TimeMetconBenchmark07:00
Quarterfinals 22.5
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
07:00
For Time:
30 calRow
20Burpee Box Jump Over
10Snatch
↳ 185/135 lbs (84/61 kg)
Time Cap: 7 minutes
Original WOD
For Time: 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lbs) Time Cap: 7 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the Row, aiming for consistent strokes without burning out early.
- 2Keep Burpee Box Jump Overs fluid; focus on quick transitions to maintain momentum.
- 3Break larger sets of Snatches into manageable chunks if needed, for example, performing sets of 3-5 reps to maintain form and reduce fatigue.
- 4Control your landings while doing the Box Jump Overs; land softly to prevent injury.
- 5Focus on form during the Snatch, especially when handling heavier weights. Use the hook grip for better stability.
Safety Considerations
Technical Focus
Maintain a strong back and engaged core throughout explosive movements, especially during the Snatch.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min
Mobility:
- 10 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 seconds each direction Ankle Rolls
Activation:
2 rounds- 5 Burpees(Focus on proper form.)
- 5 Power Snatch with PVC or light bar(Emphasize technique.)
- 5 per leg Box Step-Ups(Use a lower height if needed.)
Scaling Options
Intermediate
Weight reduced by ~20% for Snatch and intensity for bodyweight movements.
- 1
snatch
Weight: 148/108 lbs (67/49 kg)
- 2
burpee box jump over
Burpee Step-Overs
- 3
row
Scaled
Weight reduced by ~40% for Snatch and reduced movement intensity.
- 1
snatch
Weight: 110/80 lbs (50/36 kg)
- 2
burpee box jump over
Burpee with Box Step-Overs
- 3
row