For TimeMetconBenchmark
Zach (Clouser)
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
1.8 kmRun
↳ 1.1 miles
Then, 7 Rounds of:
7 Clean-and-Jerks (155/110 lbs)
19 Wall Ball Shots (20/14 lbs)
Original WOD
For Time: 1,800m Run Then, 7 Rounds of: 7 Clean-and-Jerks (155/110 lbs) 19 Wall Ball Shots (20/14 lbs)
Coaching Tips
Strategy
- 1Pace the run to maintain energy for the chipper; aim for a steady, sustainable effort.
- 2For the Clean-and-Jerks, break them into manageable sets (e.g., 4+3) if needed, especially if fatigued from running.
- 3Keep wall balls unbroken, focusing on rhythm and breathing; utilize a counter-movement for better efficiency.
- 4Try to rest as little as possible between movements, transitioning smoothly to maintain momentum.
- 5Pay attention to your technique on Clean-and-Jerk to prevent injury, especially as you tire.
Safety Considerations
Technical Focus
Ensure proper form during Clean-and-Jerk to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min easy(Easy pace to gradually increase heart rate.)
Mobility:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each side Ankle Mobility Drill
Activation:
2 rounds- 5 Clean-and-Jerk with PVC(Focus on form.)
- 10 Wall Ball Shots with Light Ball
Scaling Options
Intermediate
Reduce weights and rep volume for maintainable effort
- 1
clean and jerk
Reduce weight for moderate ability
Weight: 125/85 lbs (57/39 kg)
- 2
wall ball shot
Reduce weight of ball
Weight: 14/10 lbs (6/5 kg)
Scaled
Adjust weights and modify movements for new athletes
- 1
clean and jerk
Reduce weight significantly
Weight: 95/65 lbs (43/29 kg)
- 2
wall ball shot
Use a lighter ball
Weight: 10/6 lbs (5/3 kg)
- 3
run
Perform a 1200m run instead of 1800m.