For TimeMetconWeightliftingBenchmark04:00
Back Nine
Weightlifting
Solo
Workout Details
For Time
04:00
For Time:
54 ftYoke Carry
↳ 665/485 lbs (302/220 kg)
2Front Squats
↳ 315/215 lbs (143/98 kg)
3Deadlifts
↳ 475/315 lbs (215/143 kg)
2Front Squats
↳ 315/215 lbs (143/98 kg)
54 ftYoke Carry
↳ 665/485 lbs (302/220 kg)
Coaching Tips
Strategy
- 1Pace the yoke carries to avoid burning out before the squats and deadlifts; steady and controlled movement is key here.
- 2When performing front squats, focus on maintaining an upright torso to avoid tipping forward under heavy load.
- 3For deadlifts, prioritize technique over speed to ensure safe lifting—maintain a neutral spine throughout.
- 4Use micro-rests during heavy sets: after the front squats or deadlifts, take a brief moment to reset before the next lift.
- 5Practice transitions efficiently; be ready to set up the next movement as soon as you finish the yoke carry.
Safety Considerations
Technical Focus
Ensure proper posture while carrying and lifting to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5 each side Hip Flexor Stretch
- 5 each side Chest Opener Stretch
- 10 circles each direction Ankle Mobility
Activation Sets:
2 rounds- 2 x 20 ft Yoke Carry (lightweight)(Focus on posture.)
- 5 Front Squats (lightweight)
- 5 Deadlifts (lightweight)
Scaling Options
Intermediate
Reduce weight by ~20%; lighter versions of movements.
- 1
yoke carry
Weight: 525/390 lbs (238/177 kg)
- 2
front squats
Weight: 250/175 lbs (113/79 kg)
- 3
deadlifts
Weight: 380/250 lbs (173/113 kg)
Scaled
Reduce weight by ~40%; modify movements when necessary.
- 1
yoke carry
Weight: 400/300 lbs (181/136 kg)
- 2
front squats
Weight: 190/135 lbs (86/61 kg)
- 3
deadlifts
Weight: 285/185 lbs (129/84 kg)