For TimeMetconBenchmark
Last Alarm
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
13Deadlift
↳ 225/155 lbs (102/70 kg)
13Burpee
13Dumbbell Cluster
↳ 50/35 lbs (23/16 kg)
13Pull-Up
13Dumbbell Box Step-Up
↳ 50/35 lbs (23/16 kg)
Box: 24/20 in
Coaching Tips
Strategy
- 1Break up Deadlifts into manageable sets if you're feeling fatigued early; strive for unbroken sets when fresh.
- 2Transition quickly between movements, particularly from Burpees to Dumbbell Clusters to maintain heart rate.
- 3Focus on technique with Pull-Ups; consider using bands if unable to perform strict ones unassisted.
- 4For Dumbbell Box Step-Ups, ensure knee tracking in line with toes to prevent injury during the step-up.
Safety Considerations
Technical Focus
Maintaining a neutral spine during deadlifts and dumbbell clusters.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate pace to get heart rate up.)
Mobility Work:
- 5 each leg Hamstring Stretch - 30 sec(Hold each stretch.)
- 10 Shoulder Dislocates - 30 sec(Use a PVC pipe or band.)
- 10 Squat Hold - 1 min(Pause in the squat position.)
Activation Sets:
2 rounds- 5 each arm Dumbbell Snatch - 1 min(Light weight to activate shoulders and full body.)
- 5 each leg Box Step-Ups(Use a lower height.)
- 5 Pull-Up Holds - 20 sec(Hold at the top of the pull-up position.)
Scaling Options
Intermediate
Reduce the weight of Dumbbell Clusters and Box Step-Ups by 20%.
- 1
deadlift
Weight: 180/125 lbs (81/57 kg)
- 2
burpee
- 3
dumbbell cluster
Weight: 40/28 lbs (18/13 kg)
- 4
pull up
Banded Pull-Ups
- 5
dumbbell box step up
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce the weight of Dumbbell Clusters and Box Step-Ups by 40%.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
burpee
- 3
dumbbell cluster
Weight: 30/21 lbs (14/9 kg)
- 4
pull up
Ring Rows
- 5
dumbbell box step up
Weight: 30/21 lbs (14/9 kg)