For TimeMetconBenchmark
Lee
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
400 mRun
1Deadlift
↳ 345/225 lbs (156/102 kg)
3Squat Clean
↳ 185/135 lbs (84/61 kg)
5Push Jerk
↳ 185/135 lbs (84/61 kg)
3Muscle-Up
1Rope Climb
15 ft
Coaching Tips
Strategy
- 1Keep a steady pace on the 400m run to avoid burning out for the heavier lifts.
- 2Break the deadlifts into manageable sets if needed; consider 1-2 seconds rest if your grip is compromised.
- 3Aim to keep squat cleans unbroken; focus on technique to maintain speed.
- 4Push jerks should be performed quickly; utilize a strong core for stability during the lift.
- 5For muscle-ups, focus on a strong kip to make the movement more efficient.
- 6Rest adequately on the rope climb to ensure you can execute it cleanly.
Safety Considerations
Technical Focus
Focus on proper form during the deadlift and squat clean to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Run (easy pace) - 2 min easy(Slow warm-up run to prepare the legs.)
Mobility Drills:
- 10 each side Hamstring Stretch
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 each side Hip Flexor Stretch
Activation:
2 rounds- 5 Deadlift (lightweight)(Focus on form and engaging the back.)
- 5 Front Squat Hold (lighter weight)(Test your technique for the squat clean.)
- 5 Push Jerk (with lighter weight)(Prepare your shoulders for the jerks.)
Scaling Options
Intermediate
Reduce weights by approximately 20% to focus on form and endurance.
- 1
deadlift
Weight: 275/185 lbs (125/84 kg)
- 2
squat clean
Weight: 150/105 lbs (68/48 kg)
- 3
push jerk
Weight: 150/105 lbs (68/48 kg)
Scaled
Reduce weights by approximately 40% and modify the movements.
- 1
deadlift
Weight: 205/135 lbs (93/61 kg)
- 2
squat clean
Weight: 110/75 lbs (50/34 kg)
- 3
push jerk
Weight: 110/75 lbs (50/34 kg)
- 4
muscle up
Ring Rows or Jump Dips
- 5
rope climb
Alternating rope pulls or 10-ft climb.