For TimeMetconWeightliftingBenchmark
I’m Burying You
Monostructural
Weightlifting
Gymnastics
Partner
Workout Details
For Time
For Time (with a Partner):
100Deadlifts
↳ 225/175 lbs (102/79 kg)
100 calEcho Bike
50Wall Walks
100 calEcho Bike
100Deadlifts
↳ 225/175 lbs (102/79 kg)
100 calEcho Bike
100 calorie Echo Bike
Coaching Tips
Strategy
- 1Pace the calorie Echo Bike; maintain a steady effort rather than sprinting.
- 2Break the deadlifts into manageable sets (e.g., sets of 10 or 20) to avoid fatigue and breakdown in form.
- 3For wall walks, ensure full range of motion; keep elbows locked and core engaged while ascending and descending.
- 4Communicate effectively with your partner to manage transitions and recovery.
- 5Focus on form over speed; a good form ensures better performance and reduces injury risk.
Safety Considerations
Technical Focus
Monitor back posture during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Echo Bike - 5 min(Warm up at an easy pace.)
Mobility Work:
- 30 sec Shoulder Stretch - 30 sec(Open up the shoulders for wall walks.)
- 30 sec each leg Hamstring Stretch - 30 sec(Loosen up the hamstrings for deadlifts.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Prepare the hip flexors for cycling.)
Activation Set:
2 rounds- 10 Deadlifts (light)(Use lighter weight to practice form.)
- 5 Wall Walks (modified)(Perform modified wall walks to activate shoulders.)
Scaling Options
Intermediate
Reduce weight for deadlifts to ~80% and lower the wall walk height or reps.
- 1
deadlifts
Reduce weight and consider using a lighter barbell.
Weight: 180/140 lbs (81.65/63.5 kg)
- 2
wall walks
Perform wall walks with fewer reps or against a box.
Scaled
Reduce weight further and modify movements to ensure safety.
- 1
deadlifts
Use a lighter barbell.
Weight: 135/95 lbs (61.23/43.1 kg)
- 2
wall walks
Perform wall walks only halfway up or do incline push-ups.