Butters
Workout Details
For Time:
↳ 53/35 lbs (24/16 kg)
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Start with a steady pace on the first mile run to conserve energy for later movements.
- 2Approach the tire flips with a strong grip and engage your core to maintain stability.
- 3For the pull-ups, utilize a kipping technique if possible to increase efficiency.
- 4During kettlebell snatches, focus on using your hips for power rather than relying solely on your arms.
- 5Break the deadlifts into sets of 5-8 to maintain form as you fatigue.
- 6For the sandbag ground to over-the-shoulders, keep the sandbag close to your body to prevent back strain.
Safety Considerations
Technical Focus
Ensure proper form during deadlifts to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Light jog to get the heart rate up.)
Mobility Routine:
- 10 each leg Leg Swings(Focus on loosening the hips.)
- 10 Shoulder Dislocates(Use a band or PVC.)
- 10 Cat-Cow Stretches(Warm up the spine.)
Activation Sets:
2 rounds- 10 Kettlebell Swings(Light kettlebells to engage posterior chain.)
- 10 Band Pull-Aparts(Activate upper back for pull-ups.)
- 10 Bodyweight Squats(Prepare legs for running and lifts.)
Scaling Options
Intermediate
Reduce weights and pull-up modifications
- 1
tire flip
Empty tire or lighter weight tire flips.
- 2
pull up
Banded Pull-Ups.
- 3
kettlebell snatch
Reduced kettlebell weight.
Weight: 40/25 lbs (18/11 kg)
- 4
deadlift
Reduced deadlift weights.
Weight: 180/115 lbs (82/52 kg)
- 5
sandbag ground to over the shoulders
Use a lighter weight sandbag.
Scaled
Significant weight reduction and pull-up modifications
- 1
tire flip
Empty tire or assistance for flips.
- 2
pull up
Ring Rows.
- 3
kettlebell snatch
Further reduced kettlebell weight.
Weight: 30/20 lbs (14/9 kg)
- 4
deadlift
Further reduced deadlift weights.
Weight: 135/95 lbs (61/43 kg)
- 5
sandbag ground to over the shoulders
Use lightweight or no sandbag.