For TimeMetconBenchmark
Sgt. Ansari
4 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
5Hang Clean
↳ 135/95 lbs (61/43 kg)
11Toes-to-Bar
29Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Original WOD
4 Rounds for Time: 5 Hang Cleans (135/95 lbs) 11 Toes-to-Bars 29 Wall Ball Shots (20/14 lbs)
Coaching Tips
Strategy
- 1Aim for unbroken sets on Wall Ball Shots to maintain pace. A good strategy is to break the Toes-to-Bar into manageable sets if fatigue sets in, such as 5-6-5 or 3-4-4.
- 2Keep a steady tempo through the Hang Cleans; avoid rushing through the lift, focusing on form first to prevent injury.
- 3Focus on your breathing to maintain stamina, especially in the Wall Ball Shots and during the transitions between movements.
- 4Stay mentally focused on completing each round before starting the next. Keeping a steady cadence can help with pacing and avoid burnout.
Safety Considerations
Technical Focus
Ensure proper form in the Hang Clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Row at a comfortable pace to warm up the entire body.)
Mobility Work:
- 10 each side Hip Flexor Stretch - 30 sec(Focus on stretching the hips and quads.)
- 10 Shoulder Dislocates - 30 sec(Using a resistance band or light bar to loosen the shoulders.)
- 10 Cobra Stretch - 30 sec(Release the lower back and prepare for movements.)
Activation Drills:
2 rounds- 5 Hang Clean (light weight) - 1 min(Using a lighter weight to practice form.)
- 5 Kipping Toes-to-Bar - 1 min(Practice the kipping motion to prepare for full movement.)
- 10 Wall Ball Shots (med weight) - 1 min(Focus on form and coordination while throwing the ball.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and consider movement modifications based on ability.
- 1
hang clean
Reduce weight
Weight: 110/75 lbs (50/34 kg)
- 2
toes to bar
Knees to elbows or hanging knee raises
- 3
wall ball shot
Reduce weight
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Reduce weights by approximately 40% and apply movement modifications.
- 1
hang clean
Reduce weight
Weight: 80/50 lbs (36/23 kg)
- 2
toes to bar
Banded Pull-Ups or Ring Rows
- 3
wall ball shot
Reduce weight
Weight: 10/6 lbs (4.5/2.7 kg)