“Bernese Mountain Dog”
The Ham Plan Benchmark WOD
- AMRAP in 20 minutes
- 1 Power Clean (205/135 lb)
- 1 Front Squat (205/135 lb)
- 100 meter Dumbbell Farmer's Carry (2x50/35 lb)
- Continue with this pattern, adding 1 Power Clean and 1 Front Squat after every round.
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Stop when the clock runs out or you complete the rounds of 10.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops or the time it takes to complete 10 rounds.
The main goal lands on making sure athletes have a balance of loading and volume. What is a heavy weight in a metcon workout? It is a weight that athletes can perform ~5-7 unbroken reps without loss of movement quality. It is a weight that athletes will require significant to repeat ~5 rep sets. Significant rest would be up to :60 in a workout environment. For lack of a better reference, its a 60% of a 1 rep max weight. Give a clear “barrier” that athletes must pass in order to workout with their desired weight. We recommend a prove it round of 4 single Power Cleans into 5 unbroken Front Squats.