McCartney
Workout Details
For Time (in a team of 3):
↳ 50/35 lbs (23/16 kg)
Each hand
↳ 70/53 lbs (32/24 kg)
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break the 2,000m Row into manageable segments (e.g., 500m intervals) to avoid burnout early in the WOD.
- 2For the Dumbbell Thrusters, aim for unbroken sets, but take short breaks if needed – focus on form and breath.
- 3Kettlebell Swings should be executed with hip drive; avoid using just the arms. If needed, reduce the weight for better form.
- 4Plan your double-unders carefully; do not burn out your calves. If you are struggling, switch to single-unders to keep moving.
- 5Burpees are time-consuming; pace them to maintain a good transition speed to recovery positions for the next movements.
- 6On the final set of deadlifts, ensure to set your back and engage your lats for maximum lift efficiency.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and dumbbell thrusters.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Focus on technique and mobility.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 8-10 Shoulder Dislocates with Band
- Ankle Dorsiflexion Stretch - 30 sec each side
Activation:
3 rounds- 6-8 Dumbbell Thruster (light)(Focus on explosive upward motion.)
- 10 Kettlebell Swings (light)(Ensure proper hip extension.)
- 5 Burpee(Keep a steady rhythm.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and modify volume as needed.
- 1
dumbbell thruster
Reduce volume to 10 reps.
Weight: 40/30 lbs (18/14 kg)
- 2
kettlebell swing
Reduce volume to 25 reps.
Weight: 56/40 lbs (25/18 kg)
- 3
double under
Modify to 240 single-unders.
- 4
deadlift
Reduce volume to 12 reps.
Weight: 180/125 lbs (82/57 kg)
Scaled
Reduce weights by approximately 40% and modify volume as needed.
- 1
dumbbell thruster
Reduce volume to 8 reps.
Weight: 30/20 lbs (14/9 kg)
- 2
kettlebell swing
Reduce volume to 15 reps.
Weight: 35/26 lbs (16/12 kg)
- 3
double under
Modify to 120 single-unders.
- 4
deadlift
Reduce volume to 8 reps.
Weight: 135/95 lbs (61/43 kg)