Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk
♀ 125 lb
♂ 185 lb
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.
Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.
To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.
In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.
Intermediate option / Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left
♀ 95 lb
♂ 135 lb
Beginner option / Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl
♀ 35 lb
♂ 45 lb
Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.