For TimeMetcon
Rust Power Clean & Toes to Bar Typhoon
3 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
20Toes to Bar
200 mRun
10Power Clean
↳ 155/105 lbs (70/48 kg)
Original WOD
3 Rounds For Time: 20 Toes to Bar 200m Run 10 Power Cleans (155/105 lbs)
Coaching Tips
Strategy
- 1Pace the run to ensure you're not too fatigued for the Toes to Bar and Power Cleans.
- 2Break up the Toes to Bar into manageable sets if capacity is a concern (e.g., 10-10).
- 3For Power Cleans, focus on technique over speed to avoid injury—consider setting up in a good stance before lifting.
- 4Maintain a steady breathing pattern throughout the WOD, especially during the running portion.
- 5Transition quickly between movements to maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper kip for Toes to Bar to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 200m Run - 1 min easy(Focus on light jogging to elevate heart rate.)
Mobility Warm-Up:
- 5 per side Hip Flexor Stretch - 30 sec(Stretch out hips for running.)
- 10 Shoulder Dislocates - 1 min(Use a band to improve shoulder mobility.)
- 10 Cat-Cow - 1 min(Mobilize the spine.)
Activation Warm-Up:
2 rounds- 5 Toes to Bar - 30 sec(Focus on the kip.)
- 5 Power Clean (light weight) - 30 sec(Use around 50% of your WOD weight.)
- 10 Air Squats - 30 sec(Engage legs and core.)
Scaling Options
Intermediate
Reduce weights for the Power Clean, maintain running distance, and scale Toes to Bar to Kipping Knee Raises.
- 1
toes to bar
Kipping Knee Raises
- 2
run
No change
- 3
power clean
Reduce to 125/85 lbs
Weight: 125/85 lbs (56/39 kg)
Scaled
Reduce weights further for Power Clean and modify movements.
- 1
toes to bar
Hanging Knee Raises
- 2
run
100m Run
- 3
power clean
Reduce to 95/65 lbs
Weight: 95/65 lbs (43/29 kg)