For TimeMetconBenchmark00:00
Donny
21-15-9-9-15-21
Weightlifting
Gymnastics
Solo
Workout Details
For Time
00:00
For Time:
21-15-9-9-15-21 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Burpee
Coaching Tips
Strategy
- 1Pace yourself through the ladder structure, focus on breathing during burpees to maintain energy.
- 2Consider splitting the deadlifts in smaller sets if you struggle to maintain form due to fatigue (e.g. 5s or 3s).
- 3Micro-rest during burpees can help you stay consistent, especially before high-rep deadlifts.
- 4Maintain a strong core and straight back during deadlifts to avoid injury, especially as you get fatigued.
Safety Considerations
Technical Focus
Watch for proper back alignment during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 250m Row(Ease into the pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 Cat-Cow Stretch(Focus on spine mobility.)
Activation:
2 rounds- 5 Deadlift (Light)(Use about 50% of your working weight.)
- 5 Burpee (Light)(Focus on speed with good form.)
Scaling Options
Intermediate
Reduce weights and modify movements.
- 1
deadlift
Weight: 180/125 lbs (81.65/56.68 kg)
- 2
burpee
Burpee step back instead of jump.
Scaled
Significantly reduce weights and modify movements.
- 1
deadlift
Weight: 135/95 lbs (61.23/43.09 kg)
- 2
burpee
Burpee with step back and no push-up.