For TimeMetconBenchmark
Tevis
4 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
5Sandbag Clean-and-Jerk
↳ 80/0 lbs (36/0 kg)
26Sit-Up
5Sandbag Clean-and-Jerk
↳ 80/0 lbs (36/0 kg)
16Sandbag Back Squat
↳ 80/0 lbs (36/0 kg)
Original WOD
4 Rounds for Time: 5 Sandbag Clean-and-Jerks (80 lbs) 26 Sit-Ups 5 Sandbag Clean-and-Jerks (80 lbs) 16 Sandbag Back Squats (80 lbs)
Coaching Tips
Strategy
- 1Aim to break the Clean-and-Jerks into manageable sets if fatigued (e.g., 3-2) to maintain form.
- 2For Sit-Ups, focus on controlled movements to engage the core fully and avoid rushing.
- 3Keep a steady pace; the goal is consistent effort across all rounds rather than sprinting and burning out early.
- 4Utilize micro-rests, especially during transitions between movements, to maintain breath and focus.
Safety Considerations
Technical Focus
Proper lifting technique is essential to avoid back strain when performing sandbag movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-12 Shoulder Dislocates
- 5-10 Cat-Cow Stretch
Activation Sets:
2 rounds- 3 Sandbag Clean-and-Jerk (light)(Focus on technique.)
- Sit-Up (slow and controlled)(Focus on engaging the core.)
- 5 Sandbag Back Squat (light)(Engage legs and maintain good posture.)
Scaling Options
Intermediate
Reduce weight and/or reps
- 1
sandbag clean and jerk
Reduce Weight
Weight: 64/ lbs (29/ kg)
- 2
sit up
None
- 3
sandbag back squat
Reduce Weight
Weight: 64/ lbs (29/ kg)
Scaled
Lighter weight and rep modifications
- 1
sandbag clean and jerk
Further Reduce Weight
Weight: 48/ lbs (22/ kg)
- 2
sit up
Knees bent or use an anchor
- 3
sandbag back squat
Further Reduce Weight
Weight: 48/ lbs (22/ kg)