For TimeMetconBenchmark
Wonderwall
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
100Double-Under
21Power Clean
↳ 185/135 lbs (84/61 kg)
21Bar Facing Burpee
100Double-Under
15Power Clean
↳ 185/135 lbs (84/61 kg)
15Bar Facing Burpee
100Double-Under
9Power Clean
↳ 185/135 lbs (84/61 kg)
9Bar Facing Burpee
Coaching Tips
Strategy
- 1Break up the Double-Unders into manageable sets to maintain consistency and avoid fatigue.
- 2For the Power Cleans, focus on keeping the bar close to your body to maximize efficiency.
- 3Transition quickly between movements, especially between Double-Unders and Power Cleans, to save time.
- 4Monitor your breathing and heart rate, as the combination of cardio and strength can elevate your effort quickly.
- 5Ensure to land softly and keep your chest up during Bar Facing Burpees to protect your joints.
Safety Considerations
Technical Focus
Maintain proper form during Power Cleans to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jump Rope (Single Unders) - 2 min easy
Mobility Warm-Up:
- Hip Flexor Stretch - 1 min per side
- Shoulder Stretch - 1 min per side
- Banded Pec Stretch - 30 sec
Activation Drill:
2 rounds- duration":null Power Clean (Empty Bar)(5 reps)
- Double-Under Drill (Practice) - 1 min(Focus on rhythm)
- duration":1 min Burpee to Target(Practice jumping over a target)
Scaling Options
Intermediate
Reduce weights and reps for Power Cleans.
- 1
double under
- 2
power clean
Weight: 150/95 lbs (68/43 kg)
- 3
bar facing burpee
Scaled
Reduce weights significantly and adjust Double-Unders.
- 1
double under
Single-Unders
- 2
power clean
Weight: 115/75 lbs (52/34 kg)
- 3
bar facing burpee