Kev
Workout Details
AMRAP (with a Partner) in 26 minutes:
↳ 315/205 lbs (143/93 kg)
Each partner performs separately
Synchronized
Each partner performs separately
↳ 315/205 lbs (143/93 kg)
Coaching Tips
Strategy
- 1Start with a steady pacing to avoid early fatigue, especially on the deadlifts.
- 2Consider breaking the deadlifts into smaller sets to maintain form and power.
- 3Perform bar-facing burpees in sync to maximize efficiency and keep the rhythm.
- 4For the bar muscle-ups, ensure proper technique to avoid excessive fatigue; consider previous experience level and scaling options.
- 5During the partner barbell carry, communicate effectively with your partner to maintain a steady pace and proper grip.
Safety Considerations
Technical Focus
Watch for rounded back during deadlifts and improper kip during bar muscle-ups.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row - 2 min easy(Focus on smooth and controlled strokes.)
Mobility Prep:
- Hip Flexor Stretch - 60 sec each side(Prepare for deadlifts and barbell carry.)
- 10-15 Shoulder Dislocates(Using a PVC pipe to open up the shoulders.)
- Wrist Stretches - 30 sec each side(Important for bar muscle-ups.)
Activation Set:
2 rounds- 5-10 Deadlift (Empty Barbell)(Focus on form.)
- 5 Burpees(Easy pace.)
- 3-5 Pull-Up Practice(Practice kipping technique.)
Scaling Options
Intermediate
Reduce weights and modify movements as needed.
- 1
deadlift
Reduce weight or perform with lighter kettlebells.
Weight: 255/165 lbs (116/75 kg)
- 2
bar facing burpee
Perform standard burpees.
- 3
bar muscle up
Use bands or perform bar pull-ups.
- 4
partner barbell carry
Perform with a lighter bar or single arm carry.
Weight: 255/165 lbs (116/75 kg)
Scaled
Further decrease weights and modify where necessary.
- 1
deadlift
Use light dumbbells if no bar available.
Weight: 185/125 lbs (84/57 kg)
- 2
bar facing burpee
Perform step-back burpees.
- 3
bar muscle up
Replace with jumping pull-ups to build strength.
- 4
partner barbell carry
Partner carries without a bar.
Weight: 185/125 lbs (84/57 kg)