For TimeMetconBenchmark
Wood
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
400 mRun
10Burpee Box Jump
Height 24/20 inches
10Sumo Deadlift High Pull
↳ 95/65 lbs (43/29 kg)
10Thruster
↳ 95/65 lbs (43/29 kg)
1 minRest
Coaching Tips
Strategy
- 1Pace yourself during the run to avoid burning out early; keep an even effort throughout.
- 2Consider breaking the Burpee Box Jumps into sets (e.g., 5-5) to maintain consistent speed and form.
- 3For the Sumo Deadlift High Pulls, focus on maintaining a strong, neutral spine and using your legs to initiate the lift.
- 4During Thrusters, keep the barbell close to your body and engage your core for stability; aim for unbroken sets if possible.
- 5Use the 1-minute rest effectively to hydrate and mentally prepare for the next round.
Safety Considerations
Technical Focus
Monitor for proper squat depth and back position during weightlifting movements.
Recommended Warm-Up
General Warm-Up:
- Run - 3 min easy(Get your heart rate up.)
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or a stick.)
- 5 per side Ankle Mobility Stretch
Activation:
2 rounds- 10 Air Squats
- 10 Push Press with Barbell (lightweight)
- 5 Burpees(Focus on form.)
Scaling Options
Intermediate
Reduce Sumo Deadlift High Pulls and Thrusters weight by 20%.
- 1
sumo deadlift high pull
Reduce weight
Weight: 76/52 lbs (34/24 kg)
- 2
thruster
Reduce weight
Weight: 76/52 lbs (34/24 kg)
Scaled
Reduce Sumo Deadlift High Pulls and Thrusters weight by 40%; adjust Burpee Box Jumps to Step-Ups.
- 1
sumo deadlift high pull
Reduce weight
Weight: 57/39 lbs (26/18 kg)
- 2
thruster
Reduce weight
Weight: 57/39 lbs (26/18 kg)
- 3
burpee box jump
Substitute with Box Step-Ups