Crash and Burn
10-9-8-7-6-5-4-3-2-1
Workout Details
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of each:
↳ 300/200 lbs (136/91 kg)
↳ 150/95 lbs (68/43 kg)
↳ 200/135 lbs (91/61 kg)
Coaching Tips
Strategy
- 1Start with a steady pace; early fatigue can affect performance in later reps.
- 2Consider breaking the heavier sets (like deadlifts and bench presses) into smaller chunks to maintain form and avoid failure.
- 3Aim for quick transitions between movements to keep your heart rate elevated and save time.
- 4Focus on breathing during the pulls and pushes to stabilize your core throughout the workout.
- 5Keep your pull-ups efficient by cycling through them without overstraining; if needed, break them into smaller sets.
Safety Considerations
Technical Focus
Maintain proper form to prevent back injury during deadlifts and power cleans.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 2 min easy Air Bike - 2 min
Mobility: 2-3 min
- 30 sec per leg Hamstring Stretch - 30 sec
- 30 sec per arm Shoulder Stretch - 30 sec
- 30 sec per leg Hip Flexor Stretch - 30 sec
Activation: 3-4 min
2 rounds- 10 Empty Bar Deadlifts - 30 sec
- 5 Empty Bar Power Cleans - 30 sec
- 10 Push-Ups - 30 sec
Scaling Options
Intermediate
Reduce the weights and modify movements as necessary to maintain form and intensity.
- 1
deadlifts
Weight: 240/160 lbs (109/73 kg)
- 2
power cleans
Weight: 120/76 lbs (54/34 kg)
- 3
bench presses
Weight: 160/100 lbs (73/45 kg)
- 4
pull ups
Banded Pull-Ups
- 5
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Scaled
Significantly lower weights and modify movements for accessibility.
- 1
deadlifts
Weight: 180/120 lbs (82/54 kg)
- 2
power cleans
Weight: 75/55 lbs (34/25 kg)
- 3
bench presses
Weight: 100/65 lbs (45/30 kg)
- 4
pull ups
Ring Rows
- 5
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Reduce calorie count by 50%