For TimeMetconBenchmark
The 540
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
50Plate Overhead Lunge
↳ 45/25 lbs (20/11 kg)
40Pull-Up
30Thruster
↳ 95/65 lbs (43/29 kg)
20Burpee
10Squat Clean
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Break the lunges into manageable sets to avoid fatigue, for example, 10-15 at a time.
- 2Transition quickly between movements, especially from Pull-Ups to Thrusters to maintain intensity.
- 3Utilize a full range of motion on movements to maximize effectiveness and ensure safety on the Squat Cleans.
- 4Consider pacing on the Burpees; try to keep a steady rhythm instead of sprinting through to prevent burn-out.
- 5Focus on explosive transitions from the bottom of the Thruster to maintain speed and efficiency.
Safety Considerations
Technical Focus
Ensure proper overhead stability during lunges and that hips fully extend at the top of the squat clean.
Recommended Warm-Up
General Warm-Up: Cardio for 3 Minutes
- 3 min easy Rowing - 3 min
Mobility: 2 Rounds
2 rounds- 30 sec per side Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates
- 30 sec per side Ankle Mobility Stretch - 30 sec
Activation: Mini WOD
3 rounds- 10 reps Plate Thruster
- 5 reps Jumping Pull-Ups
- 5 reps Burpee
Scaling Options
Intermediate
Reduce weights by approximately 20% and modify movements as needed.
- 1
plate overhead lunge
None
Weight: 35/20 lbs (16/9 kg)
- 2
pull up
Banded Pull-Ups
- 3
thruster
None
Weight: 75/55 lbs (34/25 kg)
- 4
burpee
None
- 5
squat clean
None
Weight: 105/75 lbs (48/34 kg)
Scaled
Reduce weights by approximately 40% and simplify movements where possible.
- 1
plate overhead lunge
None
Weight: 25/15 lbs (11/7 kg)
- 2
pull up
Ring Rows
- 3
thruster
None
Weight: 55/35 lbs (25/16 kg)
- 4
burpee
None
- 5
squat clean
None
Weight: 65/45 lbs (29/20 kg)