For TimeMetcon
Shadow Deadlift Brawl
3 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
750 mRow
25Deadlift
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace the row; it's easy to go too hard at the start. Aim for consistent splits throughout.
- 2For the deadlifts, focus on maintaining good form rather than rushing through reps. Consider breaking them into two sets of 12 and 13 to maintain form.
- 3Keep your transitions between movements smooth, especially as fatigue sets in; plan where to set the barbell down for ease of movement.
- 4Focus on your breathing during the row and deadlifts to maintain endurance and stability.
Safety Considerations
Technical Focus
Ensure proper back posture during deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch
- 30 sec Chest Opener
- 30 sec each leg Hamstring Stretch
Activation:
2 rounds- 5-10 Deadlift(Use light weight for activation.)
- 30 sec Row(Focus on form.)
Scaling Options
Intermediate
Reduce deadlift weight by ~20%.
- 1
deadlift
Reduce weight
Weight: 110/75 lbs (50/34 kg)
- 2
row
Scaled
Reduce deadlift weight by ~40% and use a modified row.
- 1
deadlift
Reduce weight
Weight: 80/55 lbs (36/25 kg)
- 2
row
Reduce distance to 500m or use a different cardio machine.