For TimeMetconBenchmark
Maj Trevor Joseph
6 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
6 Rounds for Time:
200 mRun
16Deadlift
↳ 135/95 lbs (61/43 kg)
50 mFarmer's Carry
↳ 53/44 lbs (24/20 kg)
6Shoulder-to-Overhead
↳ 135/95 lbs (61/43 kg)
1Rope Climb
33Sit-Up
26Double-Under
Coaching Tips
Strategy
- 1Maintain a steady pace on the 200m run to conserve energy for deadlifts and carries.
- 2Try to keep the deadlifts unbroken if possible and focus on maintaining proper form throughout.
- 3Use the farmer's carry to build grip strength; avoid rushing and maintain an upright posture.
- 4For shoulder-to-overhead, choose a method (push press, push jerk) that feels comfortable but efficient for you.
- 5Take short breaks during sit-ups if needed to maintain consistency of movement.
- 6Double-unders should be practiced when fresh; consider switching to single-unders if fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper deadlift form to protect lower back.
Recommended Warm-Up
General Warm-Up:
- Run - 2-3 min, easy pace(Light jog to prepare for the run.)
Mobility Work:
- 5-10 Hip Flexor Stretch(Hold each side for 20-30 seconds.)
- 5-10 Shoulder Stretch(Focus on loosening the shoulders for the overhead movements.)
- 5-10 Hamstring Stretch(Hold each side for 20-30 seconds.)
Activation Sets:
2 rounds- 5-10 Deadlift (Light Weight)(Focus on form, use ~40% of workout weight.)
- 5-10 Shoulder-to-Overhead (Light Weight)(Use ~40% of workout weight.)
- 10-15 Sit-Ups(Focus on core engagement.)
Scaling Options
Intermediate
Reduce weights and farmer's carry load by ~20%.
- 1
deadlift
Reduce to 20 reps.
Weight: 108/76 lbs (49/34 kg)
- 2
farmers carry
Reduce to 40m.
Weight: 42/35 lbs (19/16 kg)
- 3
shoulder to overhead
Reduce to 4 reps.
Weight: 108/76 lbs (49/34 kg)
Scaled
Significantly reduce weights and switch to bodyweight alternatives.
- 1
deadlift
Reduce to 12 reps.
Weight: 81/57 lbs (37/26 kg)
- 2
farmers carry
Reduce to 30m.
Weight: 31/22 lbs (14/10 kg)
- 3
shoulder to overhead
Reduce to 3 reps.
Weight: 81/57 lbs (37/26 kg)