For TimeMetconBenchmark30:00
Ship
9 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
30:00
9 Rounds For Time:
7Squat Clean
↳ 185/135 lbs (84/61 kg)
8Burpee Box Jump
Original WOD
9 Rounds For Time: 7 Squat Cleans (185/135 lbs) 8 Burpee Box Jumps (36/30 in)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the squat cleans to avoid fatigue.
- 2Aim to keep the burpee box jumps smooth and steady; don't rush them and risk losing form.
- 3Consider breaking the squat cleans into smaller sets if needed (e.g., 4-3) to maintain technique.
- 4Use a springboard transition between the movements to save time on the floor.
- 5Keep your landing soft and controlled during the box jumps to minimize impact.
Safety Considerations
Technical Focus
Ensure proper squat clean form to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace to warm up.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates
- 10 each direction Ankle Rolls
Activation:
2 rounds- 5 Squat Clean (45/33 lbs)(Lightweight for form.)
- 5 Burpee Box Jump (18/12 in)(Focus on form and technique.)
Scaling Options
Intermediate
Reduce weight and box height slightly for better form and confidence.
- 1
squat clean
Reduce to 50-60% of RX weight.
Weight: 150/100 lbs (68/45 kg)
- 2
burpee box jump
Reduce box height to 30/24 in.
Scaled
Significantly reduce weight and modify movements to maintain safety and engagement.
- 1
squat clean
Reduce to 40-50% of RX weight.
Weight: 100/75 lbs (45/34 kg)
- 2
burpee box jump
Step up instead of jumping.