For TimeMetconWeightliftingBenchmark
Painstorm XXXVI
10-9-8-7-6-5-4-3-2-1
Weightlifting
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
2 x Bodyweight
Push Press
Bodyweight
Weighted Pull-Up
50% Bodyweight
Coaching Tips
Strategy
- 1Pace yourself through the ladder format; don't rush the initial reps.
- 2For the Deadlifts, engage your core and keep the bar close to your body to maintain proper form.
- 3Try to break the Push Presses into smaller sets if you feel fatigue; aim for a maximum of 5 unbroken reps.
- 4On the Weighted Pull-Ups, ensure full extension at the bottom and control your descent to avoid swinging.
- 5Consider transitioning quickly between movements to maximize efficiency, but don't compromise on form.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Light effort to get the heart rate up.)
Mobility:
- Hip Flexor Stretch - 30 sec(To open up hips for Deadlifts.)
- 10 Shoulder Dislocates(With a band or PVC, to prepare shoulders for Push Presses.)
- Wrist Stretch - 30 sec(To warm up wrists for the Pull-Ups.)
Activation:
2 rounds- 5 Deadlift(Light weight, focus on form.)
- 5 Push Press(Light weight, focus on technique.)
- 5-10 Pull-Up(Bodyweight to activate pulling muscles.)
Scaling Options
Intermediate
Reduce weights by ~20% for all movements.
- 1
deadlift
Weight: 240/180 lbs (109/82 kg)
- 2
push press
Weight: 160/120 lbs (73/54 kg)
- 3
weighted pull up
Weight: 40/30 lbs (18/14 kg)
Scaled
Reduce weights by ~40% for all movements.
- 1
deadlift
Weight: 180/120 lbs (82/54 kg)
- 2
push press
Weight: 120/80 lbs (54/36 kg)
- 3
weighted pull up
Banded Pull-Ups or Jumping Pull-Ups.
Weight: 20/15 lbs (9/7 kg)