OtherMetconBenchmark17:00
Santora
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
Other
17:00
3 rounds
- 1Squat Clean
155/105 lbs (70/48 kg)
- 2Shuttle Sprint12 m
20 ft forward, 20 ft backwards
- 3Deadlift
245/165 lbs (111/75 kg)
- 4Burpee
- 5Jerk
155/105 lbs (70/48 kg)
1 minute Rest between rounds
Note: Rest 1 minute between rounds.
Coaching Tips
Strategy
- 1Focus on maintaining consistent pacing throughout each minute.
- 2Prioritize form over speed for Squat Cleans and Deadlifts to avoid injury.
- 3Keep transitions quick between movements to maximize reps.
Safety Considerations
Technical Focus
Ensure proper form on lifts to prevent injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Air Squat
- 5 Inchworm
- 10 Band Pull-Aparts
Scaling Options
Intermediate
Reduced weight for Squat Cleans and Deadlifts
- 1
squat clean
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
Weight: 185/135 lbs (84/61 kg)
- 3
jerk
Weight: 135/95 lbs (61/43 kg)
Scaled
Barbell movements modified to bodyweight variations or light loads
- 1
squat clean
Bodyweight Squat Cleans (no barbell)
- 2
deadlift
Bodyweight Deadlifts (no barbell)
- 3
jerk
Push Press with Dumbbells (light weight)