For TimeMetconBenchmark
Pheezy
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
5Front Squat
↳ 165/105 lbs (75/48 kg)
18Pull-Up
5Deadlift
↳ 225/155 lbs (102/70 kg)
18Toes-to-Bar
5Push Jerk
↳ 165/105 lbs (75/48 kg)
18Hand-Release Push-Up
Coaching Tips
Strategy
- 1Pace yourself through the chipper format. Focus on maintaining consistent speed rather than going all out at the beginning.
- 2For the Front Squats and Push Jerks, aim to keep the sets unbroken if possible; plan your grip and foot positioning to conserve energy.
- 3The Pull-Ups and Toes-to-Bars can be taxing, consider breaking these into smaller sets (e.g., 6-6 for Pull-Ups) to avoid burnout.
- 4Use a wide grip on the Push Jerks to increase stability and engage your shoulders effectively.
- 5Incorporate deep breathing during Hand-Release Push-Ups; it can help to reset and maintain consistency in pace.
Safety Considerations
Technical Focus
Ensure proper form to avoid back strain during squats and deadlifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Start slowly and gradually increase intensity.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on opening your hips.)
- 10-15 Shoulder Dislocates(With a band or a PVC pipe.)
- 8-10 Cat-Cow Stretch(Warm up the spine.)
Activation Circuit:
2 rounds- 5 Front Squat (Empty Barbell)(Focus on form.)
- 5 Pull-Ups (Band Assistance)(Get familiar with movement.)
- 5 Deadlift (Empty Barbell)(Practice engaging your hamstrings.)
Scaling Options
Intermediate
Reduce weights by ~20%, modify pull-ups if needed.
- 1
front squat
Weight: 135/85 lbs (61/41 kg)
- 2
pull up
Banded Pull-Ups
- 3
deadlift
Weight: 185/115 lbs (84/52 kg)
- 4
toes to bar
Knees to Chest
- 5
push jerk
Weight: 135/85 lbs (61/41 kg)
- 6
hand release push up
Knee Push-Ups
Scaled
Reduce weights by ~40%, modify movements as needed.
- 1
front squat
Weight: 100/65 lbs (45/30 kg)
- 2
pull up
Ring Rows
- 3
deadlift
Weight: 135/95 lbs (61/43 kg)
- 4
toes to bar
Knees to Chest
- 5
push jerk
Weight: 100/65 lbs (45/30 kg)
- 6
hand release push up
Knee Push-Ups