OtherMetconBenchmark
Two Minute Defense
Weightlifting
Monostructural
Solo
Workout Details
Other
5 Rounds of:
1Power Clean
↳ 135/85 lbs (61/39 kg)
3Hang Squat Clean
↳ 135/85 lbs (61/39 kg)
2Jerk
↳ 135/85 lbs (61/39 kg)
200 mSprint
2 minRest
Then, 5 Rounds of:
1Power Clean
↳ 135/85 lbs (61/39 kg)
3Hang Squat Clean
↳ 135/85 lbs (61/39 kg)
2Jerk
↳ 135/85 lbs (61/39 kg)
200 mSprint
Coaching Tips
Strategy
- 1Break up the cleans and jerks if fatigue sets in; consider 1-2-2 over 1-3-2 for manageable sets.
- 2Use the 2-minute rest wisely; hydrate and mentally prepare for the next round.
- 3Maintain pace on the sprints to avoid burning out early; aim for consistent, controlled speed.
- 4Watch your transition times; have your barbell set up close to the sprint start.
- 5Focus on keeping your core tight during all lifts to support your back.
Safety Considerations
Technical Focus
Ensure proper form on lifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min Rowing or Light Jogging - 5 min(Moderate pace.)
Mobility Work:
- 10 Shoulder Dislocates(With a band or PVC.)
- 30 sec each side Hip Flexor Stretch
- 10 Dynamic Lunges(Focus on range of motion.)
Activation Drills:
2 rounds- 5 Empty Bar Power Clean(Ensure form is solid.)
- 5 Empty Bar Hang Squat Clean(Focus on technique.)
- 10 stop-go sprints Bodyweight Sprints(Short distance to activate fast-twitch muscles.)
Scaling Options
Intermediate
Reduce weight and complexity of movements.
- 1
power clean
Weight: 110/65 lbs (50/30 kg)
- 2
hang squat clean
Weight: 110/65 lbs (50/30 kg)
- 3
jerk
Weight: 110/65 lbs (50/30 kg)
- 4
sprint
Maintain sprint distance.
Scaled
Reduce weight significantly and modify movements.
- 1
power clean
Weight: 80/55 lbs (36/25 kg)
- 2
hang squat clean
Weight: 80/55 lbs (36/25 kg)
- 3
jerk
Weight: 80/55 lbs (36/25 kg)
- 4
sprint
Consider reducing sprint distance to 100 ft for easier pacing.