For TimeMetconBenchmark00:00
AdamBrown
2 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
00:00
2 Rounds For Time:
24Deadlifts
↳ 295/205 lbs (134/93 kg)
24Box Jumps
24Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
24Bench Press
↳ 195/125 lbs (88/57 kg)
24Box Jumps
24Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
24Cleans
↳ 145/100 lbs (66/45 kg)
Coaching Tips
Strategy
- 1Break up the deadlifts into manageable sets (e.g., 5-10 reps) to maintain form.
- 2Aim to stay consistent with your box jumps; if you're getting tired, switch to step-ups.
- 3Make sure to pace your wall ball shots and maintain a good rhythm to avoid getting winded.
- 4Keep your transitions between movements quick to minimize rest time.
- 5For the bench press, focus on controlled descents and powerful lifts for efficiency.
Safety Considerations
Technical Focus
Watch for proper form on the deadlifts and cleans to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- Rower - 3 min easy
Mobility Warm-Up:
- 30 sec each side Hip Flexor Stretch
- 10-15 reps Shoulder Dislocates
- 30 sec each side Ankle Mobility Drills
Activation Warm-Up:
2 rounds- 10 reps Deadlifts (Light)(Focus on form.)
- 10 reps Box Jumps (Low Height)(Get comfortable and focus on landing softly.)
- 10 reps Wall Ball Shots (Light Weight)(Aim for a high target.)
Scaling Options
Intermediate
Reduce weights by about 20% and reps as needed to maintain form.
- 1
deadlifts
Weight: 235/165 lbs (107/75 kg)
- 2
box jumps
Reduce box height if needed.
- 3
wall ball shots
Weight: 16/10 lbs (7/4.5 kg)
- 4
bench press
Weight: 155/100 lbs (70/45 kg)
- 5
cleans
Weight: 115/70 lbs (52/32 kg)
Scaled
Reduce weights by about 40% and use movement substitutions as needed.
- 1
deadlifts
Weight: 175/125 lbs (79/57 kg)
- 2
box jumps
Replace with step-ups.
- 3
wall ball shots
Weight: 10/6 lbs (4.5/2.7 kg)
- 4
bench press
Weight: 95/65 lbs (43/29 kg)
- 5
cleans
Weight: 65/45 lbs (29/20 kg)