For TimeMetconBenchmark
T
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
100 mSprint
10Squat Clean Thruster
↳ 115/75 lbs (52/34 kg)
15Kettlebell Swing
↳ 72/54 lbs (33/24 kg)
100 mSprint
2 minRest
Original WOD
5 Rounds for Time: 100-meter Sprint 10 Squat Clean Thrusters (115/75 lbs) 15 Kettlebell Swings (2/1.5 pood) 100-meter Sprint 2 minutes Rest
Coaching Tips
Strategy
- 1Begin with a steady pace on the sprints to conserve energy for the thrusters and kettlebell swings.
- 2Aim to keep squat clean thrusters unbroken to maintain movement efficiency, but consider breaking them into 5s if fatigue sets in.
- 3Kettlebell swings should use a powerful hip hinge to maximize momentum and minimize strain on the shoulders.
- 4Utilize the rest periods effectively; focus on deep breaths to reduce heart rate and prepare for the next round.
Safety Considerations
Technical Focus
Focus on maintaining a neutral spine during the squat clean thrusters to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 200 m Jog - 1 min(Easy pace to raise heart rate.)
Mobility:
- 10-15 Shoulder Dislocates - 2 min(Use a band or stick, focus on shoulder mobility.)
- 10-15 seconds each side Hip Flexor Stretch - 2 min(Get into a lunge position and lean forward.)
- 10 each side Ankle Rotations - 2 min(Mobilize the ankles for squats.)
Activation:
3 rounds- 10 Air Squats - 1 min
- 10 Kettlebell Deadlifts - 1 min(Use a light kettlebell to practice the deadlift movement.)
- 10 PVC Pipe Thrusters - 1 min(Focus on form with the elbow position.)
Scaling Options
Intermediate
Reduce weights and intensity slightly.
- 1
squat clean thruster
Use lighter weight for squat clean thrusters
Weight: 95/65 lbs (43/29 kg)
- 2
kettlebell swing
Use lighter kettlebell
Weight: 53/35 lbs (24/16 kg)
Scaled
Further reduce weights and modify movements for accessibility.
- 1
squat clean thruster
Use lighter weight for squat clean thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
kettlebell swing
Use a lighter kettlebell
Weight: 35/26 lbs (16/12 kg)
- 3
sprint
Reduce sprint distance to 50 meters.