For TimeHybridBenchmark
Undercover
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
3 Rounds of:
15Power Clean
↳ 135/95 lbs (61/43 kg)
20Push-Up
2 Rounds of:
27 calRow
Female calories: 21
75Double-Under
1 Round of:
50 calAssault Bike
Female calories: 35
Coaching Tips
Strategy
- 1Pace yourself through each segment; this is a longer chipper.
- 2Break up Push-Ups into manageable sets to avoid fatigue—think sets of 5-10.
- 3On Power Cleans, focus on technique first; avoid going too heavy too fast.
- 4For the Double-Unders, practice singles if needed to maintain rhythm; don't get frustrated if you trip up.
- 5Keep fluid transitions between movements; have your next piece of equipment ready before finishing the current one.
- 6On the Assault Bike, find a sustainable pace that allows you to finish strong.
Safety Considerations
Technical Focus
Ensure a stable and safe position during the Power Clean to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Row - 1 min easy(Light pace to warm up the legs and back.)
Mobility:
- 5 Shoulder Stretch - 30 sec each side(Focus on shoulders and arms.)
- 5 Hip Flexor Stretch - 30 sec each side(Stretch the hip flexors and legs.)
- 5 Wrist Stretch - 30 sec each side(Prepare wrists for pushing and pulling movements.)
Activation:
2 rounds- 5 Power Clean (Light Weight)(Focus on form with a light load.)
- 10 Push-Up (Knees or Regular)(Engage core and keep movements smooth.)
- 10 Double-Unders (Single-Unders if needed)(Find the rhythm before the workout.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety and performance.
- 1
power clean
Power Clean (reduced weight)
Weight: 110/75 lbs (50/34 kg)
- 2
push up
Knees Push-Ups
- 3
row
Row (calories stay same)
- 4
double under
Single-Under (reduced number)
- 5
assault bike
Assault Bike (calories stay same)
Scaled
Further reduce weights and reps to ensure workout completion.
- 1
power clean
Power Clean (significantly reduced weight)
Weight: 75/50 lbs (34/22 kg)
- 2
push up
Box Push-Ups
- 3
row
Row (reduce calories to 20/15)
- 4
double under
Single-Under (30 reps)
- 5
assault bike
Assault Bike (calories reduced to 25/15)