Hammer
The Heroes
Workout description
5 Rounds for Time: - 5 Power Cleans - 10 Front Squats - 5 Jerks - 20 Pull-ups - Rest for 90 seconds between rounds. Male: 135lbs Female: 95lbs
Warmup:
10
min
Equipment:
Barbell, Pull-Up Bar
Cooldown:
5
min
Modality:
Weightlifting, Gymnastics
Coaching notes
This workout is a dynamic mix of strength and power that will challenge your muscles and endurance over five rounds. Start with 5 power cleans, emphasizing explosive movement and maintaining proper form to maximize your lift. Move into 10 front squats, keeping your core tight and elbows high for stability. Then, perform 5 jerks, using your legs to drive the weight overhead with control. Finish each round with 20 pull-ups, focusing on full range of motion to build upper body strength.
Hammer
The Heroes
Workout description
5 Rounds for Time: - 5 Power Cleans - 10 Front Squats - 5 Jerks - 20 Pull-ups - Rest for 90 seconds between rounds. Male: 135lbs Female: 95lbs
Warmup:
10
min
Equipment:
Barbell, Pull-Up Bar
Cooldown:
5
min
Modality:
Weightlifting, Gymnastics
Coaching notes
This workout is a dynamic mix of strength and power that will challenge your muscles and endurance over five rounds. Start with 5 power cleans, emphasizing explosive movement and maintaining proper form to maximize your lift. Move into 10 front squats, keeping your core tight and elbows high for stability. Then, perform 5 jerks, using your legs to drive the weight overhead with control. Finish each round with 20 pull-ups, focusing on full range of motion to build upper body strength.