1.2.2024 For time Workout
** For time**
21 Squat cleans @ 61/43kg
9 Wall walks
15 Squat cleans @ 84/61kg
15 Ring muscle-ups
9 Squat cleans @ 102.5/70kg
21 Wall-facing handstand push-ups
6 Squat cleans @ 120/80kg
27 Chest-to-bar pull-ups
3 Squat cleans @ 142.5/92.5kg
Time cap. 20:00
Weight options (in kg).
21 @ 43/30 or 52.5/35 or 61/43
15 @ 52.5/35 or 61/43 or 70/47.5
9 @ 61/43 or 70/47.5 or 84/61
6 @ 70/47.5 or 84/61 or 102.5/70
3 @ 84/61 or 102.5/70 or 120/80
Strategy. The workout combines heavier squat cleans with high-skill gymnastics. Recognise what your individual limiters might be (cleans or gymnastics) and where your capacity is when deciding your approach.
Treat each set of squat cleans as just steady singles. You can push the pace a bit more on the barbell if you feel confident in your bar cycling and may need a bit more rest on the gymnastics. Pick a rhythm for each weight and do your best to manage your rest and stick to it.
Move through the wall walks at a steady, but fast pace. Keep the climbs quick, but try to stick to a consistent rhythm. Have a plan for how to split the ring muscle-ups, the wall-facing HSPU and the chest-to-bars. Understand where your capacity is an athlete and come up with a set breakdown for both that will allow you attack each movement, while being able to keep the breaks short.
Wall walk → Reduce reps (5 or 7 reps) → Wall walk ½ way
Ring muscle-up → Reduce reps (7, 9 or 12 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (15 to 30 reps)
Wall-facing handstand push-up → Reduce reps (12, 15 or 18 reps) → Strict HSPU → Kipping HSPU
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