For TimeMetconWeightliftingBenchmark
Joker
1-2-3-4-5-6-7-8-9-10, 10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace for the toes-to-bars, focusing on engaging the core and avoiding swinging.
- 2Break the deadlifts into manageable sets if fatigue sets in to ensure good form throughout the WOD.
- 3Transition quickly between movements to minimize rest and keep your heart rate elevated.
- 4Focus on breath control during deadlifts to aid stabilization.
- 5For the toes-to-bars, aim for controlled descent to maintain tension and prepare for the next rep.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Easy pace to increase heart rate.)
Prepare the Hips and Shoulders:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Dynamic Warm-Up:
2 rounds- 5-8 Dynamic Deadlift (PVC or Light Barbell)(Focus on maintaining form.)
- 5-10 Toes-to-Bar Kipping Swings(Focus on controlled swings.)
Scaling Options
Intermediate
Reduce weight and/or complexity of movements.
- 1
toes to bars
Knees-to-Elbows
- 2
deadlift
Reduce weight to 80%
Weight: 180/125 lbs (81.6/56.7 kg)
Scaled
Modify movements and reduce weight significantly.
- 1
toes to bars
Knees-to-Chest
- 2
deadlift
Reduce weight to 60%
Weight: 135/95 lbs (61.2/43.1 kg)