For TimeMetconBenchmark
Ralph
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
4 Rounds For Time:
8Deadlift
↳ 250/175 lbs (113/79 kg)
16Burpee
3Rope Climb
15 ft each
600 mRun
Coaching Tips
Strategy
- 1Break the deadlifts into smaller sets if they feel heavy (e.g., 4 sets of 2).
- 2Maintain a steady pace on burpees; focus on fluid movement rather than speed to avoid fatigue.
- 3Practice efficient transitions between movements to save time.
- 4For rope climbs, if you're not proficient, consider using a different modification or focus on technique with a lower height.
- 5On the run, start at a moderate pace to save energy for the burpees and deadlifts.
Safety Considerations
Technical Focus
Keep a neutral spine during deadlifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min
Mobility Work:
- 30 sec Hamstring Stretch - 30 sec
- 30 sec Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 1 min
Activation:
2 rounds- 5-10 Deadlift (light weight)(Focus on form.)
- 5 Burpee (practice slow)(Perform burpees at a slower pace to focus on technique.)
- 3 3 Rope Climbs (scaled height if necessary)(If too difficult, use a lower height or practice the technique.)
Scaling Options
Intermediate
Reduce weights and simplify rope climb.
- 1
deadlift
Keep the same movement but reduce weight.
Weight: 200/140 lbs (90/63 kg)
- 2
burpee
Keep burpees as they are.
- 3
rope climb
Use a banded rope climb or lower the height.
- 4
run
Run 400m instead of 600m.
Scaled
Significantly reduce weights and modify movements.
- 1
deadlift
Reduce weight significantly.
Weight: 150/105 lbs (68/48 kg)
- 2
burpee
Keep burpees as they are.
- 3
rope climb
Use ring rows instead or practice the technique.
- 4
run
Walk or jog 200m instead of 600m.