Coffey
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace during the runs; avoid sprinting early to save energy for the latter rounds.
- 2Break up the back squats and bench presses into manageable sets (e.g. 10-15 reps) to maintain form and reduce fatigue.
- 3Use micro-rests (5-10 seconds) after each set to maintain focus while keeping intensity high.
- 4Focus on consistent breathing patterns during squats and bench press to aid in endurance towards the end of the workout.
- 5Keep transitions efficient, especially between movements, to minimize rest time.
Safety Considerations
Technical Focus
Ensure back is straight during squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Easy pace to warm up.)
Mobility Drills:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 1 min(Use a band or PVC.)
- 5 Back Squat Stretch - 30 sec
Activation Sets:
2 rounds- 10 Back Squats (light)(Use 50% of WOD weight.)
- 10 Bench Press (light)(Use 50% of WOD weight.)
- 5 per side Dynamic Lunges(Focus on depth.)
Scaling Options
Intermediate
Reduce weights and modify movements slightly for experience level.
- 1
back squats
Reduce weights to 80% of RX
Weight: 110/75 lbs (50/34 kg)
- 2
bench press
Reduce weights to 80% of RX
Weight: 110/75 lbs (50/34 kg)
- 3
muscle ups
Do 3-5 Ring Rows plus Push-Ups
Scaled
Significantly reduce weights and provide movement alternatives for access.
- 1
back squats
Reduce weights to 60% of RX and/or switch to air squats.
Weight: 80/55 lbs (36/25 kg)
- 2
bench press
Reduce weights to 60% of RX and/or switch to incline push-ups.
Weight: 80/55 lbs (36/25 kg)
- 3
muscle ups
Perform 5 Ring Rows plus 5 Jumping Dips instead.