For TimeMetconWeightliftingBenchmark
Firebreather
5 Rounds
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
20Back Squat
↳ 185/135 lbs (84/61 kg)
20Bent Over Row
↳ 185/135 lbs (84/61 kg)
20Ground Press
↳ 185/135 lbs (84/61 kg)
20GHD Extension
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Aim for unbroken sets on lighter weights to maintain pace.
- 2Consider breaking the reps into smaller sets (e.g., 10-10) for the back squats and bent over rows to manage fatigue.
- 3Maintain consistent transitions between movements, especially before the Assault Air Bike to keep heart rate steady.
- 4Focus on controlled movement speed for the GHD Extensions to prevent hyperextension of the back.
- 5Use breathing techniques to help optimize effort on the bike to prevent burnout.
Safety Considerations
Technical Focus
Monitor for back rounding during squats and rows.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 5-10 Hip Flexor Stretch(Hold for 30 seconds per side.)
- 10-15 Shoulder Dislocates(Use a band or a stick.)
- 5 each side Thoracic Spine Rotation(To open the upper back.)
Activation Mini-WOD:
2 rounds- 10 Back Squat (Light)(Use ~50% of WOD weight.)
- 10 Bent Over Row (Light)(Use ~50% of WOD weight.)
- 10 Ground Press (Light)(Use ~50% of WOD weight.)
Scaling Options
Intermediate
Reduce weight by ~20% and modify movements as necessary.
- 1
back squat
Weight: 148/108 lbs (67/49 kg)
- 2
bent over row
Weight: 148/108 lbs (67/49 kg)
- 3
ground press
Weight: 148/108 lbs (67/49 kg)
- 4
ghd extension
Seated Leg Lifts
- 5
assault air bike
Reduce calories to 15.
Scaled
Reduce weight by ~40% and modify movements.
- 1
back squat
Weight: 111/81 lbs (50/37 kg)
- 2
bent over row
Weight: 111/81 lbs (50/37 kg)
- 3
ground press
Weight: 111/81 lbs (50/37 kg)
- 4
ghd extension
Seated Leg Lifts or Back Extensions on the ground.
- 5
assault air bike
Reduce calories to 10.