Girouard
Workout Details
5 Rounds for Time (in a Team of 4):
Round 1:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 2:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 3:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 4:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 5:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Break the lifting sets into manageable chunks to maintain form throughout the rounds.
- 2Communicate with your team on pacing, especially during the transition phases.
- 3Use the lighter weights for push presses and thrusters to maintain speed without compromising form.
- 4Focus on quality over speed in deadlifts, especially as rounds progress.
- 5Encourage teammates during their lifts; this can create positive energy and help everyone push through.
Safety Considerations
Technical Focus
Watch for rounded backs during deadlifts; ensure proper hip extension at the top.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Aim for a steady pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on opening up the hips.)
- Shoulder Dislocates - 1 min(Use a band or a PVC pipe to improve shoulder mobility.)
Activation Exercises:
2 rounds- 5 Deadlifts (Light Weight)(Use a light barbell to reinforce form.)
- 5 Thrusters (Light Weight)(Maintaining proper mechanics is key; focus on breathing.)
- 5 Push Presses (Light Weight)(Keep your core tight, and avoid overextending your back.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlifts
Weight: 80/56 lbs (36/25 kg)
- 2
thrusters
Weight: 56/40 lbs (25/18 kg)
- 3
push presses
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlifts
Weight: 60/42 lbs (27/19 kg)
- 2
thrusters
Weight: 42/30 lbs (19/14 kg)
- 3
push presses
Weight: 42/30 lbs (19/14 kg)