For TimeMetcon25:00
Steel Clean & Cluster & Double Under & Overhead Squat & Pull-Up & Push-Up Monsoon
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
25:00
3 Rounds For Time:
10Clean
↳ 88/66 lbs (40/30 kg)
50Double Under
50 Double Unders or 150 Single Unders
10Overhead Squat
↳ 88/66 lbs (40/30 kg)
35Pull-Up
10Cluster
↳ 88/66 lbs (40/30 kg)
20Push-Up
Time Cap: 25 Minutes
Note: Scaled weights: 66/44 lbs
Coaching Tips
Strategy
- 1Maintain a steady pace during the double unders to avoid fatigue; break them into sets if necessary.
- 2Focus on unbroken sets for the cleans and overhead squats; these are foundational movements that, when broken, can lead to longer transitions.
- 3During pull-ups, use a kipping technique to utilize momentum for efficiency, but ensure to land softly to avoid joint stress.
- 4Cluster movements can be taxing; consider splitting them into two sets of five to maintain form and power.
- 5For push-ups, keep the body aligned and core engaged; focus on squeezing the glutes to maintain a straight line from head to heel.
Safety Considerations
Technical Focus
Monitor for proper lifting mechanics during cleans and clusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row or Ski Erg - 2 min(Maintain a steady, light pace.)
Mobility Work:
- 10 Shoulder Stretch(Hold each stretch for 15 seconds.)
- 10 Hip Flexor Stretch(Hold each stretch for 15 seconds.)
- 10 Ankle Mobility(Focus on circling the ankle.)
Activation Set:
2 rounds- 5-10 Barbell Clean with Light Weight(Focus on form over weight.)
- 5-10 Overhead Squat with PVC Pipe(Emphasize proper positioning and depth.)
- 3-5 Kipping Pull-Ups(Practice the rhythm before the WOD.)
Scaling Options
Intermediate
Reduce weights by ~20% and adjust pull-ups based on capacity.
- 1
clean
Weight: 70.4/52.8 lbs (32/24 kg)
- 2
overhead squat
Weight: 70.4/52.8 lbs (32/24 kg)
- 3
cluster
Weight: 70.4/52.8 lbs (32/24 kg)
- 4
pull up
Banded Pull-Ups
Scaled
Reduce weights by ~40% and substitute movements where necessary.
- 1
clean
Weight: 52.8/39.6 lbs (24/18 kg)
- 2
overhead squat
Weight: 52.8/39.6 lbs (24/18 kg)
- 3
cluster
Weight: 52.8/39.6 lbs (24/18 kg)
- 4
pull up
Ring Rows