For TimeMetconBenchmark10:00
Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Bar-Facing Burpees
Coaching Tips
Strategy
- 1Pace yourself on the ladder structure; avoid going too fast early on to maintain energy for later reps.
- 2Break up the deadlifts into manageable sets if needed, especially as the reps increase.
- 3Focus on clear transitions between movements to maximize efficiency; have your barbell setup close to your burpee area.
- 4Keep the burpees steady; consider adding a very short rest between rounds to maintain consistency.
- 5Watch form on the burpees; avoid kicking your legs back too far to minimize fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts; avoid rounding your back.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Easy pace to raise heart rate.)
Mobility:
- 30 sec each side Hamstring Stretch - 30 sec(Focus on the hamstrings and lower back.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Open up the hips for better deadlift form.)
- 10 Shoulder Dislocates - 1 min(Improve shoulder mobility for burpees.)
Activation:
2 rounds- 5 Deadlifts (light weight) - 30 sec(Use about 40% of working weight.)
- 5 Burpees (slow pace) - 30 sec(Focus on form rather than speed.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
deadlifts
Weighted Deadlifts at reduced weight.
Weight: 180/125 lbs (82/57 kg)
- 2
bar facing burpees
Standard Burpees (no bar-facing).
Scaled
Reduce weight by approximately 40% and modify movements.
- 1
deadlifts
Weighted Deadlifts at significantly reduced weight.
Weight: 135/95 lbs (61/43 kg)
- 2
bar facing burpees
Step Back Burpees.