For TimeMetcon15:00
Solar Barbell Burpee Over Bar & Front Squat & Push Jerk Cascade
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time (15 min):
10Front Squat
↳ 115/165 lbs (52/75 kg)
10Barbell Burpee Over Bar
10Push Jerk
↳ 115/165 lbs (52/75 kg)
10 Push Jerks (115/165 lbs)
Coaching Tips
Strategy
- 1Pace yourself in the Front Squats; focus on maintaining good form throughout.
- 2For Barbell Burpees, practice efficient jump-over techniques to save energy.
- 3On Push Jerks, use your legs to assist with the lift—avoid strict pressing.
- 4Consider breaking up the reps into smaller sets (e.g., 5-5) if you're struggling to maintain form, especially on the Front Squats.
- 5Manage your rest periods wisely between movements to maximize your performance without over-fatigue.
Safety Considerations
Technical Focus
Watch for poor front squat positioning; ensure elbows stay high.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2 min easy(or bike, maintain a steady pace.)
Mobility Routines:
- Hold 30 sec each side Hip Flexor Stretch - 30 sec
- 10-15 reps Shoulder Dislocates with Band - 60 sec(Light resistance band drill.)
- 5-10 reps each side Ankle Mobility Drill - 60 sec
Activation Set:
2 rounds- 5 reps Front Squat (Empty Bar)(Focus on form.)
- 5 reps Push Jerk (Empty Bar)(Focus on leg drive.)
- 5 reps Burpees(Moderate speed.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify burpees to step-over if needed.
- 1
front squat
N/A
Weight: 92/132 lbs (42/60 kg)
- 2
barbell burpee over bar
Step-over Barbell instead of jumping.
- 3
push jerk
N/A
Weight: 92/132 lbs (42/60 kg)
Scaled
Reduce weights by ~40% and modify burpees to step-over if needed.
- 1
front squat
N/A
Weight: 69/99 lbs (31/45 kg)
- 2
barbell burpee over bar
Step-over Barbell instead of jumping.
- 3
push jerk
N/A
Weight: 69/99 lbs (31/45 kg)