For TimeMetconBenchmark
Lumpy
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
250 mRow
6Power Clean
↳ 135/95 lbs (61/43 kg)
6Thruster
↳ 135/95 lbs (61/43 kg)
9Deadlift
↳ 135/95 lbs (61/43 kg)
9Sumo Deadlift High-Pull
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Aim for steady pacing on the row to avoid burning out early; settle into a sustainable rhythm.
- 2Consider breaking the Power Cleans and Thrusters into sets if form starts to break down, like sets of 3 for each.
- 3For Deadlifts and Sumo Deadlift High-Pulls, ensure the bar stays close to your body to maximize efficiency and minimize risk.
- 4Transition quickly between movements; have your gear organized to save seconds in switching it up.
- 5Focus on form over speed on the lifts to ensure technique is not compromised, especially when fatigued.
Safety Considerations
Technical Focus
Maintain a neutral spine to prevent back injuries during lifts.
Recommended Warm-Up
General Warm-Up:
- 250 Row - 2 min easy(Aim for a relaxed pace.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Stretch your hip flexors to prepare for squats.)
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
- 5 per side Hamstring Stretch(Prioritize hamstring flexibility.)
Activation:
2 rounds- 5 Power Clean (Empty Bar)(Focus on technique.)
- 5 Thruster (Empty Bar)(Maintain good posture.)
- 5 Sumo Deadlift High-Pull (Empty Bar)(Ensure explosive movement from hips.)
Scaling Options
Intermediate
Reduce weight by ~20% and scale movement reps where necessary.
- 1
power clean
Weight: 108/76 lbs (49/34 kg)
- 2
thruster
Weight: 108/76 lbs (49/34 kg)
- 3
deadlift
Weight: 108/76 lbs (49/34 kg)
- 4
sumo deadlift high pull
Weight: 108/76 lbs (49/34 kg)
Scaled
Each weight reduced by ~40% and incorporate movement modifications as necessary.
- 1
power clean
Banded Power Cleans
Weight: 81/57 lbs (37/26 kg)
- 2
thruster
Banded Thrusters
Weight: 81/57 lbs (37/26 kg)
- 3
deadlift
Ring Rows + Jump Dips
Weight: 81/57 lbs (37/26 kg)
- 4
sumo deadlift high pull
Banded Sumo High-Pulls
Weight: 81/57 lbs (37/26 kg)