Furious Five
5 Rounds
Workout Details
5 Rounds for Time:
↳ 185/135 lbs (84/61 kg)
↳ 185/135 lbs (84/61 kg)
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace the first round; focus on form rather than speed to avoid fatigue early.
- 2Consider breaking up the Deadlifts and Power Cleans into sets of 3 and 2 if needed for good form.
- 3For Bar-Over Burpees, use an explosive jump and ensure landing is soft to reduce impact on knees.
- 4Aim to keep Barbell Push-Ups unbroken if you have strength; take a short pause for breath if needed.
- 5On the Assault Air Bike, maintain a steady pace, even at a slower rate, to preserve energy for the final rounds.
Safety Considerations
Technical Focus
Avoid rounding your back during lifting movements.
Recommended Warm-Up
General Warm-Up:
- Rowing or Bike Easy - 3 min(Aim for a light, easy pace.)
Mobility Drills:
- 5 per side Hip Flexor Stretch
- 8-10 Shoulder Dislocates
- 5 per side Spinal Twists
Activation Sets:
2 rounds- 5 Deadlifts (Light Weight)(Use ~50% of workout weight.)
- 5 Power Cleans (Light Weight)(Use ~50% of workout weight.)
Scaling Options
Intermediate
Reduce loads and modify some movements for better endurance.
- 1
deadlifts
Reduce load.
Weight: 150/100 lbs (68/45 kg)
- 2
power cleans
Reduce load.
Weight: 150/100 lbs (68/45 kg)
- 3
bar over burpees or bent over rows
Choose only bent-over rows or reduce load.
Weight: 150/100 lbs (68/45 kg)
- 4
barbell push ups
Perform on knees if needed.
Scaled
Significantly reduce loads and modify movements for accessibility.
- 1
deadlifts
Reduce load.
Weight: 110/75 lbs (50/34 kg)
- 2
power cleans
Reduce load.
Weight: 110/75 lbs (50/34 kg)
- 3
bar over burpees or bent over rows
Choose only bent-over rows or perform bodyweight.
- 4
barbell push ups
Switch to incline push-ups.