For TimeMetconBenchmark
Donny
21-15-9-9-15-21
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9-9-15-21 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Burpee
Coaching Tips
Strategy
- 1Pace yourself, especially on the higher rep sets. Break up deadlifts to avoid fatigue on burpees.
- 2Aim to keep burpees consistent, avoiding too much rest to maintain heart rate.
- 3Focus on form over speed during deadlifts to minimize injury risk—consider setting down the bar if your form breaks down.
- 4Transition quickly between movements to keep the intensity high.
- 5Stay engaged and maintain a steady rhythm on both movements.
Safety Considerations
Technical Focus
Ensure proper back alignment during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Moderate pace)
Mobility Work:
- 60 sec Hip Flexor Stretch - 60 sec
- 60 sec Hamstring Stretch - 60 sec
- 60 sec Shoulder Stretch - 60 sec
Activation Sets:
3 rounds- 5 Deadlifts (light)(Use ~50% of assigned WOD weight)
- 5 Burpees (light)(Focus on mechanics and speed)
Activation Sets:
2 rounds- 5 Burpees(Focus on quick transitions)
- 5 Deadlifts(Light barbell, maintain perfect form)
Scaling Options
Intermediate
Reduce deadlift weight to 180/120 lbs.
- 1
deadlift
Weight: 180/120 lbs (81.65/54.43 kg)
Scaled
Reduce deadlift weight to 135/95 lbs and perform inclined burpees.
- 1
deadlift
Weight: 135/95 lbs (61.23/43.09 kg)