For TimeMetconBenchmark
Desforges
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
12Deadlift
↳ 225/155 lbs (102/70 kg)
20Pull-Up
12Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
20Knees-to-Elbows
Coaching Tips
Strategy
- 1Break up Pull-Ups into manageable sets to avoid fatigue and muscle failure; consider sets of 5 or 10.
- 2For Deadlifts and Clean-and-Jerks, focus on maintaining a steady, controlled pace—consider an unbroken set if your form is solid.
- 3Utilize a strategic breathing pattern to minimize fatigue during Knees-to-Elbows by exhaling during the effort and inhaling during the descent.
- 4Plan your transitions carefully to minimize downtime between movements; have your equipment pre-set for efficiency.
- 5Be mindful of grip fatigue during Pull-Ups and Knees-to-Elbows; switch grips or utilize chalk if available.
Safety Considerations
Technical Focus
Ensure proper spinal alignment during Deadlifts and Clean-and-Jerks to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Moderate pace to increase heart rate.)
Mobility Work:
- 30 sec per side Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors to aid in Deadlifts.)
- 30 sec Shoulder Band Stretch - 30 sec(Good for shoulder mobility for Pull-Ups and Clean-and-Jerks.)
- 5 per side Thoracic Spine Rotation - 1 min(Enhances spinal mobility.)
Activation Set:
2 rounds- 5-8 Deadlifts (Light) - 1 min(Use a lighter weight to practice form.)
- 5-10 Pull-Ups (Assisted) - 1 min(If not confident, use a band or jump to engage muscle memory.)
- 5-8 Clean-and-Jerks (Light) - 1 min(Focus on technique without heavy weight.)
Scaling Options
Intermediate
Reduce weight on barbell movements and modify Pull-Ups.
- 1
deadlifts
Weight: 180/125 lbs (82/57 kg)
- 2
pull ups
Banded Pull-Ups
- 3
clean and jerks
Weight: 110/70 lbs (50/32 kg)
- 4
knees to elbows
Knees-to-Chest
Scaled
Significantly reduce weights and substitute Pull-Ups for ring rows.
- 1
deadlifts
Weight: 135/95 lbs (61/43 kg)
- 2
pull ups
Ring Rows
- 3
clean and jerks
Weight: 70/45 lbs (32/20 kg)
- 4
knees to elbows
Hanging Knee Raises