For TimeMetconBenchmark20:00
Van Damme
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
30Snatch
↳ 135/95 lbs (61/43 kg)
10Muscle-Up
30Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
10Muscle-Up
30Thruster
↳ 135/95 lbs (61/43 kg)
10Muscle-Up
Coaching Tips
Strategy
- 1Break up the 30 reps of Snatches into smaller sets early to avoid fatigue (e.g., 10-10-10).
- 2Rest slightly after each round of Muscle-Ups, ensuring adequate recovery before the next lift.
- 3Maintain control on Clean-and-Jerks to avoid dropping the weight, keeping a steady rhythm.
- 4For Thrusters, use a smooth, continuous motion to keep heart rate manageable and maintain form.
- 5Focus on breathing throughout the WOD, especially during transitions. Hold the barbell close during lifts.
Safety Considerations
Technical Focus
Ensure proper form in all movements to avoid injury, especially in overhead lifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Fast pace, prepare the body.)
Mobility Stretching:
- 10 each arm Shoulder Stretch(Increase shoulder mobility for overhead movements.)
- 10 Hip Opener(Focus on the hip and ankle mobility.)
- 10 Wrist Stretch(Prepare the wrists for Muscle-Ups and overheads.)
Activation Mini-WOD:
3 rounds- 5 Power Snatch (empty bar)(Focus on pulling under the bar.)
- 5 Ring Rows(Engage back and core.)
- 10 Bodyweight Thrusters(Practice the squat and overhead position.)
Scaling Options
Intermediate
Reduce weight for snatches, clean-and-jerks, and thrusters by ~20%.
- 1
snatch
Weight: 110/75 lbs (50/34 kg)
- 2
muscle up
Banded Muscle-Ups
- 3
clean and jerk
Weight: 110/75 lbs (50/34 kg)
- 4
thruster
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weight for snatches, clean-and-jerks, and thrusters by ~40% and modify movements.
- 1
snatch
Weight: 80/55 lbs (36/25 kg)
- 2
muscle up
Ring Rows + Jump Dips
- 3
clean and jerk
Weight: 80/55 lbs (36/25 kg)
- 4
thruster
Weight: 80/55 lbs (36/25 kg)