For TimeMetconBenchmark
Noah
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 67 Push-Ups
3 Rounds of:
800 mRun
23Pull-Up
23Wall Ball Shot
21Deadlift
↳ 165/105 lbs (75/48 kg)
Cash Out: 67 Push-Ups
Coaching Tips
Strategy
- 1Pace your runs; don't go out too fast. Aim for a steady but challenging pace to maintain throughout the WOD.
- 2For the Pull-Ups, consider breaking them into manageable sets to avoid muscle fatigue and stay efficient. Common breakdowns might be sets of 5 or 10.
- 3When doing Wall Ball Shots, maintain a steady rhythm and focus on the catch; avoid rushing through the movement to ensure form is not compromised.
- 4During Deadlifts, focus on form over speed, especially as you start to fatigue. Engage your core and maintain a flat back throughout the lift.
- 5Utilize micro-rests between movements, especially before the Push-Ups, to ensure you have energy for proper form on each rep.
Safety Considerations
Technical Focus
Ensure proper form during Deadlifts to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run(Easy pace to prepare for the WOD.)
Mobility Work:
- 5 each side Shoulder Stretches(Focus on shoulders and wrists.)
- 5 each side Hip Flexor Stretch(Prepare hips for running and deadlifts.)
- 5 each side Hamstring Stretch(Loosen up hamstrings for deadlifts.)
Activation Set:
2 rounds- 5 5 Push-Ups(Activate chest and triceps.)
- 10 10 Air Squats(Warm-up legs and activate muscles.)
- 5 5 Deadlifts with light weight(Use a lighter weight for form check.)
Scaling Options
Intermediate
Reduce weights and volume for more manageable intensity.
- 1
push ups
Standard Push-Ups
- 2
run
Run 600m
- 3
pull ups
Banded Pull-Ups
- 4
wall ball shot
Wall Ball with lighter weight (14/10 lbs)
- 5
deadlift
Deadlifts with reduced weight of 135/85 lbs
Weight: 135/85 lbs (61/39 kg)
Scaled
Adjust to bodyweight movements and lower distances.
- 1
push ups
Knee Push-Ups or Incline Push-Ups
- 2
run
Run 400m
- 3
pull ups
Ring Rows
- 4
wall ball shot
Wall Ball with lighter weight (6/4 lbs)
- 5
deadlift
Deadlifts with reduced weight of 65/45 lbs
Weight: 65/45 lbs (29/20 kg)