For TimeMetconBenchmark
The Fuhrmannator
6 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
6 Rounds for Time:
100 mRun
5Burpee
10Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Deadlift
↳ 95/65 lbs (43/29 kg)
20Back Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself on the run; it's important to maintain energy for the following movements.
- 2Consider breaking the burpees into smaller sets (e.g., 3-2) to avoid fatigue.
- 3For kettlebell swings, focus on technique; keep your core tight and use your hips to generate momentum.
- 4When performing deadlifts and back squats, prioritize form over speed to avoid injury.
- 5Try to complete the back squats unbroken if you're comfortable with the weight, but don't hesitate to rest if needed.
Safety Considerations
Technical Focus
Monitor for low back rounding during deadlifts and squats.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Gentle pace to increase heart rate.)
Mobility:
- 5 each side Hip Flexor Stretch(Hold each stretch for about 10-15 seconds before switching.)
- 5-10 reps Shoulder Dislocates(Use a band or PVC pipe.)
- 5-10 reps Cat-Cow Stretch(Focus on spinal mobility.)
Activation:
2 rounds- 5-10 reps Kettlebell Deadlift(Lightweight to warm up the movement.)
- 10-15 reps Bodyweight Back Squats(Focus on depth and form.)
- 5-10 reps Kettlebell Swings(Use a light kettlebell for activation.)
Scaling Options
Intermediate
Reduce kettlebell weight (20% less), deadlifts and squats (20% less), or modify reps based on skill level.
- 1
kettlebell swing
None
Weight: 42/28 lbs (19/13 kg)
- 2
deadlift
None
Weight: 76/52 lbs (34/24 kg)
- 3
back squat
None
Weight: 76/52 lbs (34/24 kg)
Scaled
Further reduce kettlebell weight (40% less) and modify reps further for skill level.
- 1
kettlebell swing
None
Weight: 32/20 lbs (15/9 kg)
- 2
deadlift
None
Weight: 57/39 lbs (26/18 kg)
- 3
back squat
None
Weight: 57/39 lbs (26/18 kg)