For TimeMetconBenchmark
Roy
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
15Deadlift
↳ 225/155 lbs (102/70 kg)
20Box Jump
25Pull-Up
Coaching Tips
Strategy
- 1Start with a challenging but manageable weight for deadlifts to maintain form throughout the workout.
- 2Break the pull-ups into manageable sets (e.g., 5s or 6s) to avoid excessive fatigue and maintain smooth transitions between movements.
- 3For the box jumps, focus on landing softly and fully extending the hips at the top of the box.
- 4Consider pacing through the deadlifts to avoid premature exhaustion given the higher volume of pull-ups that follow.
- 5Use a steady rhythm on box jumps, aiming to keep a consistent flow throughout each round.
Safety Considerations
Technical Focus
Ensure proper form on deadlifts to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min(Keep a steady pace.)
Mobility Work:
- 30 seconds each side Hip Flexor Stretch(Focus on opening the hips.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 seconds each side Hamstring Stretch(Ensure to keep a straight back.)
Activation:
2 rounds- 5-10 Deadlift (Bodyweight or Light Barbell)(Focus on form and hip hinge.)
- 5-10 each leg Box Step-Ups(Engage core, drive through the heel.)
- 5-6 Jumping Pull-Ups(Use a band if needed for assistance.)
Scaling Options
Intermediate
Reduce weights and volume for all movements by approximately 20%.
- 1
deadlift
Reduce weight by approx. 20%.
Weight: 180/125 lbs (82/57 kg)
- 2
box jump
Option to reduce height or step up.
- 3
pull up
Banded pull-ups or ring rows.
Scaled
Reduce weights and volume for all movements by approximately 40%.
- 1
deadlift
Reduce weight by approx. 40%.
Weight: 135/95 lbs (61/43 kg)
- 2
box jump
Use a lower box or box step-ups.
- 3
pull up
Jumping pull-ups or ring rows.