For TimeMetconBenchmark
Carla
5 Rounds
Monostructural
Weightlifting
Gymnastics
Team of 4
Workout Details
For Time
5 Rounds for Time:
400 mRun
Together
30Dumbbell Deadlift
↳ 50/35 lbs (23/16 kg)
Each
30Sit-Up
Each
Coaching Tips
Strategy
- 1Pace the run to avoid fatigue on subsequent movements; focus on maintaining a steady effort.
- 2Keep the dumbbell deadlifts unbroken if possible, as this will help maintain momentum.
- 3Break the sit-ups into manageable sets if needed, for example, 15-15 to manage fatigue.
- 4Use short transitions to keep the heart rate elevated, especially from the run to the deadlifts.
- 5Encourage communication in the team while running to foster pacing and strategy.
- 6Watch for a smooth continuation from the deadlift to sit-ups, focusing on core engagement.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- 400 m Easy Run - 2 min easy(Gradually increase intensity.)
Mobility Drills:
- 5-10 each side Hip Flexor Stretch - 30 sec
- 5-10 each side Hamstring Stretch - 30 sec
- 5-10 Cat-Cow Stretch - 1 min
Activation:
2 rounds- 10 Dumbbell Deadlift (light)(Use light weight for activation.)
- 10 Sit-Up (light)**
- 200 m Run (light pace) - 1 min easy(Focus on form, not speed.)
Scaling Options
Intermediate
Reduce weights and/or reps
- 1
dumbbell deadlift
Dumbbell Deadlift (reduce weight)
Weight: 40/25 lbs (18/11.5 kg)
Scaled
Reduce volume and weight
- 1
dumbbell deadlift
Dumbbell Deadlift (reduce weight)
Weight: 30/20 lbs (13.5/9 kg)
- 2
sit up
Sit-Ups (reduce reps to 15 each)