For TimeMetconBenchmark
Heather
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
550 mRow
12Deadlift
↳ 225/155 lbs (102/70 kg)
21Ring Dip
Coaching Tips
Strategy
- 1Maintain a steady pace on the rower, aiming for smooth transitions between movements.
- 2Break the deadlifts into sets if needed (e.g., 6-6), ensuring good form.
- 3Use controlled movements on the ring dips, focusing on correct depth and full range of motion.
- 4Consider resting briefly before each round starts to maintain intensity throughout.
- 5When transitioning between movements, keep your equipment organized to reduce downtime.
Safety Considerations
Technical Focus
Ensure proper posture on deadlifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row
Mobility Drills:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- Wrist Stretch - 30 sec each side
Activation:
2 rounds- 5 Deadlift (light)(Use ~50% of training weight.)
- 5 Ring Dips (support hold)(Focus on stability and proper grip.)
Scaling Options
Intermediate
Reduce weights and modify movements for less intensity.
- 1
deadlift
Use lighter weights for deadlift.
Weight: 180/125 lbs (81/57 kg)
- 2
ring dip
Use banded ring dips or perform on a box.
Scaled
Significantly reduce weights and substitute movements.
- 1
deadlift
Use lighter weights for deadlift.
Weight: 135/95 lbs (61/43 kg)
- 2
ring dip
Use banded ring dips or perform assisted ring dips.