For TimeMetconBenchmark
Games 8.4
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
5Deadlift
↳ 275/185 lbs (125/84 kg)
10Burpees
Coaching Tips
Strategy
- 1Focus on maintaining a strong grip and proper form during deadlifts to lift efficiently.
- 2Consider breaking the 5 deadlifts into 2-3 sets if needed to maintain form and pacing.
- 3Transition quickly from deadlifts to burpees to minimize rest time and keep the heart rate up.
- 4During burpees, keep a steady pace rather than going all out to manage fatigue over 5 rounds.
- 5Ensure you fully extend your hips at the top of each burpee for proper form.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Use an ergometer at a comfortable pace.)
Mobility:
- 30 sec per leg Hamstring Stretch - 1 min(Focus on elongating the hamstring and lower back.)
- 10 Shoulder Dislocates - 1 min(Use a PVC pipe or band for shoulder mobility.)
- 3-5 Hip Openers - 1 min(Dynamic movements to loosen the hips.)
Activation:
2 rounds- 5 Deadlift Prep with PVC(Focus on form and mobility.)
- 5 Burpee Flow(Practice transitioning smoothly from the ground to standing.)
Scaling Options
Intermediate
Reduce weights to ease lifting while maintaining form.
- 1
deadlift
Weight: 220/145 lbs (100/66 kg)
- 2
burpees
Scaled
Reduce weight significantly and modify movements if necessary.
- 1
deadlift
Weight: 165/110 lbs (75/50 kg)
- 2
burpees
Burpees can be performed as step-back burpees.