For TimeMetconBenchmark
The 300
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
25Pull-Up
50Deadlift
↳ 135/95 lbs (61/43 kg)
50Push-Up
50Box Jump
50Floor Wiper
↳ 135/95 lbs (61/43 kg)
One count
50Alternating Kettlebell Clean-and-Press
↳ 35/26 lbs (16/12 kg)
25Pull-Up
Coaching Tips
Strategy
- 1Break your Pull-Ups into manageable sets to prevent fatigue (e.g., sets of 5).
- 2Focus on maintaining a strong core during Deadlifts; keep the bar close to your body.
- 3For Push-Ups, maintain a straight body line to avoid lower back sagging.
- 4During Box Jumps, use a soft landing and ensure full extension at the top of the jump.
- 5Practice proper form on Floor Wipers to ensure core stability and prevent lower back strain.
- 6For Kettlebell Clean-and-Press, ensure a proper rack position before pressing overhead.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during Pull-Ups and Kettlebell Clean-and-Press to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min(Focus on form.)
Mobility Work:
- 10 Shoulder Stretch - 30 sec(Loosen your shoulders for Pull-Ups.)
- 10 Hip Flexor Stretch - 30 sec(Open up hips for Deadlifts and Box Jumps.)
- 10 Hamstring Stretch - 30 sec(Prepare legs for lifting.)
Activation Rounds:
2 rounds- 10 Air Squats
- 5 Push-Ups
- 5 Deadlift with Empty Barbell(Light weight for form preparation.)
Scaling Options
Intermediate
Reduce Deadlift and Floor Wiper weight by ~20%.
- 1
pull up
Banded Pull-Ups
- 2
deadlift
Weight: 108/76 lbs (49/34 kg)
- 3
push up
- 4
box jump
Lower height to 20 in / 16 in
- 5
floor wiper
Weight: 108/76 lbs (49/34 kg)
- 6
alternating kettlebell clean and press
Weight: 28/21 lbs (13/9 kg)
Scaled
Reduce Deadlift and Floor Wiper weight by ~40% and modify Pull-Ups and Kettlebell Clean-and-Press.
- 1
pull up
Ring Rows
- 2
deadlift
Weight: 81/57 lbs (37/26 kg)
- 3
push up
Knee Push-Ups
- 4
box jump
Box Step-Ups
- 5
floor wiper
Weight: 81/57 lbs (37/26 kg)
- 6
alternating kettlebell clean and press
Weight: 21/16 lbs (9/7 kg)