For TimeMetconWeightliftingBenchmark
Last Alarm
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
13Deadlift
↳ 225/155 lbs (102/70 kg)
13Burpee
13Dumbbell Cluster
↳ 50/35 lbs (23/16 kg)
13Pull-Up
13Dumbbell Box Step-Up
↳ 50/35 lbs (23/16 kg)
Box height: 24/20 in
Coaching Tips
Strategy
- 1Maintain a steady pace; avoid going too fast early on to ensure you can complete all rounds.
- 2Break up the deadlifts into manageable sets if needed to maintain form throughout.
- 3Focus on efficient transitions between movements to minimize rest time.
- 4Keep your core tight during the Dumbbell Cluster to avoid injury and maintain posture.
- 5For Pull-Ups, consider using a band if full range of motion is a struggle and opt for strict form when possible.
- 6Utilize the box for Dumbbell Box Step-Ups to create a rhythm, focusing on pushing through the heel.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility Drills:
- Hip Flexor Stretch - 30 sec each leg
- 10 Shoulder Dislocates
- Hamstring Stretch - 30 sec
Activation Circuit:
2 rounds- 10 Deadlift (empty barbell)
- 5 Burpees
- 5 Dumbbell Cluster (light weight)
- 5 Pull-Up (banded if needed)
- 5 each leg Dumbbell Box Step-Up (light weight)
Scaling Options
Intermediate
Reduce all weights by ~20%.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
dumbbell cluster
Weight: 40/28 lbs (18/13 kg)
- 3
dumbbell box step up
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce all weights by ~40%.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
dumbbell cluster
Weight: 30/22 lbs (14/10 kg)
- 3
dumbbell box step up
Weight: 30/22 lbs (14/10 kg)