Saved by the Barbell
Workout Details
3 Rounds for Max Reps in 17 Minutes of:
↳ 20/14 lbs (9/6 kg)
↳ 115/75 lbs (52/34 kg)
↳ 20/14 lbs (9/6 kg)
↳ 115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Pace the Burpees to maintain stamina across the rounds, aiming for a consistent number each minute.
- 2For Wall Ball Shots, focus on form and rhythm; break up the sets if necessary to maintain technique.
- 3Keep the Deadlifts smooth and controlled; avoid rounding the back to prevent injury.
- 4With Medicine Ball Sit-Ups, engage the core fully; try to keep a steady pace without rushing.
- 5For Hang Power Cleans, ensure the hook grip is secure and use the legs to drive the bar upward effectively.
Safety Considerations
Technical Focus
Ensure proper hip extension in the Hang Power Clean to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 300m Row
Mobility:
- 30 sec each Hip Flexor Stretch
- 5 Squat to Stand
- 10 Shoulder Dislocates with PVC
Activation:
3 rounds- 5 Burpee(Focus on maintaining good form.)
- 10 Wall Ball Shot(Use an empty wall ball for practice.)
- 5 Deadlift(Use a light weight to focus on form.)
Scaling Options
Intermediate
Reduce weights by ~20% and adjust reps if needed.
- 1
wall ball shot
Use a lighter ball.
Weight: 16/10 lbs (7/4 kg)
- 2
deadlift
Use lighter weights.
Weight: 95/60 lbs (43/27 kg)
- 3
medicine ball sit up
Use a lighter medicine ball.
Weight: 14/10 lbs (6/4 kg)
- 4
hang power clean
Use lighter weights.
Weight: 95/60 lbs (43/27 kg)
Scaled
Reduce weights by ~40% and adjust reps if needed.
- 1
wall ball shot
Use a lighter ball or no ball.
Weight: 12/8 lbs (5/4 kg)
- 2
deadlift
Use very light weights.
Weight: 70/45 lbs (32/20 kg)
- 3
medicine ball sit up
Perform without a medicine ball.
Weight: 8/6 lbs (4/3 kg)
- 4
hang power clean
Use very light weights.
Weight: 70/45 lbs (32/20 kg)