For TimeMetconBenchmark
Maj Trevor Joseph
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
6 Rounds for Time:
200 mRun
16Deadlifts
↳ 135/95 lbs (61/43 kg)
50 mFarmer's Carry
↳ 53/44 lbs (24/20 kg)
6Shoulder-to-Overheads
↳ 135/95 lbs (61/43 kg)
1Rope Climb
33Sit-Ups
26Double-Unders
Coaching Tips
Strategy
- 1Pace yourself during the run to maintain energy for the heavier lifts afterwards.
- 2Consider dividing the deadlifts into sets of 8 and 8 if you're struggling with fatigue.
- 3During the farmer's carry, maintain a tall posture with shoulders back to minimize grip fatigue.
- 4Aim to complete shoulder-to-overheads unbroken if you can handle the weight; otherwise, break them into sets of 3.
- 5Use your legs to assist with the rope climb; focus on foot placement and efficiency while descending to save energy for the next movement.
- 6For sit-ups, consider utilizing some small hip thrusts to speed up the transition back up.
Safety Considerations
Technical Focus
Ensure proper lifting mechanics for deadlifts and shoulder-to-overheads to avoid injury.
Recommended Warm-Up
General Cardio:
- 200m Run - 2-3 min
Mobility:
- 30 sec each leg Hip Flexor Stretch(To prepare for the running.)
- 10-15 Shoulder Dislocates with Band(To open up shoulders for overhead movements.)
- 30 sec Wrist Stretch(Important for grip strength during lifting.)
Activation:
2 rounds- 10-12 Deadlifts (light weight)(Focus on form.)
- 8-10 Shoulder-to-Overheads (light weight)(Warm-up your shoulders.)
- 10-15 Sit-Ups(Engage core.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
deadlifts
Weight: 100/75 lbs (45/34 kg)
- 2
farmers carry
Weight: 43/35 lbs (19/16 kg)
- 3
shoulder to overheads
Weight: 110/76 lbs (50/34 kg)
Scaled
Reduce weight by ~40%.
- 1
deadlifts
Weight: 80/55 lbs (36/25 kg)
- 2
farmers carry
Weight: 31/22 lbs (14/10 kg)
- 3
shoulder to overheads
Weight: 80/50 lbs (36/23 kg)