For TimeMetconBenchmark
Sprint Chipper
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21Med Ball GHD Sit-Up
15Snatch
↳ 165/100 lbs (75/45 kg)
9Over-the-Wall Burpee
6 ft
Coaching Tips
Strategy
- 1Pace yourself to maintain form throughout the WOD, especially on the burpees.
- 2For the Snatches, focus on technique over speed; use a hook grip and keep the bar close to your body.
- 3Break the GHD Sit-Ups into manageable sets if you start to feel fatigue; consider 10-11 reps if needed.
- 4During transitions, take a few deep breaths to reset, especially before the next movement.
- 5Use your hips and legs to drive the weight for the Snatch, connecting movement from the ground to overhead.
Safety Considerations
Technical Focus
Ensure proper form during the Snatch to minimize risk of injury; watch for excessive arching in the back during Sit-Ups.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Light intensity to warm up)
Mobility Work:
- 5-10 Hip Flexor Stretch - 30 sec
- 5-10 Shoulder Dislocates with a Band - 30 sec
- 5 GHD Sit-Up Stretch - 1 min
Activation Set:
2 rounds- 5 GHD Sit-Up (Bodyweight)
- 5 Power Snatch (Empty Barbell)
- 5 Burpees(Focus on form and speed.)
Scaling Options
Intermediate
Reduce weight and modify movements slightly
- 1
med ball ghd sit up
Standard GHD Sit-Up without weight
- 2
snatch
Snatch with reduced weight
Weight: 135/75 lbs (61.2/34 kg)
- 3
over the wall burpee
Standard Burpee, without the wall
Scaled
Reduce weight and simplify movements
- 1
med ball ghd sit up
Ab Mat Sit-Ups
- 2
snatch
Power Snatch with lighter weight
Weight: 95/55 lbs (43.2/24.9 kg)
- 3
over the wall burpee
Standard Burpees without over the wall effort.