For TimeMetcon
Shadow Medicine Ball Clean & Stationary Bike Gauntlet
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
20Medicine Ball Clean
↳ 20/14 lbs (9/6 kg)
800 mStationary Bike
Original WOD
5 Rounds for Time: 20 Medicine Ball Cleans (20/14 lbs) 800 meter Stationary Bike
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace on the bike to prevent early fatigue.
- 2Break the medicine ball cleans into manageable sets if needed (e.g., 10-10 or 15-5) to maintain form.
- 3Transition quickly between movements by having your equipment set up closely together.
- 4Maintain an upright torso during the medicine ball clean to engage your legs and core without overloading your back.
- 5Use the first round to gauge your pace and adjust your strategies for the subsequent rounds.
Safety Considerations
Technical Focus
Ensure proper squat mechanics during the clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Assault Bike - 3 min easy
Mobility Work:
- 5 each side Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 10 Shoulder Dislocates(Use a band or a towel to improve shoulder mobility.)
- 5 Squat to Stand(Focus on opening the hips.)
Activation Circuit: 2 Rounds of:
2 rounds- 10 Medicine Ball Clean (light weight)(Use a lighter ball to focus on form.)
- 15 seconds Burst on Stationary Bike - 15 sec(Increase intensity for short bursts to activate cardiovascular system.)
Scaling Options
Intermediate
Reduce the weight of the medicine ball by 20% and maintain distance on the bike.
- 1
medicine ball clean
Use lighter wall ball.
Weight: 16/11 lbs (7/5 kg)
- 2
stationary bike
Scaled
Reduce the weight of the medicine ball by 40% and scale the distance on the bike to 600 meters.
- 1
medicine ball clean
Use very light wall ball.
Weight: 12/8 lbs (5/4 kg)
- 2
stationary bike
Scale bike distance to 600 meters.