Pheezy
3 Rounds
Workout Details
3 Rounds For Time:
↳ 165/105 lbs (75/48 kg)
↳ 225/155 lbs (102/70 kg)
↳ 165/105 lbs (75/48 kg)
Coaching Tips
Strategy
- 1Break up Pull-Ups into smaller sets to avoid burnout (e.g., sets of 6).
- 2Use a controlled tempo for Front Squats and Deadlifts; consider 3 seconds down to maintain form.
- 3Maintain a steady pace on the Toes-to-Bars; focus on kipping if you're proficient to conserve energy.
- 4For Push Jerks, consider using a slight bounce in your knees for re-dipping after each rep for efficiency.
- 5Hand-Release Push-Ups can slow you down; aim to transition smoothly and keep your core engaged to aid in recovery.
Safety Considerations
Technical Focus
Maintain proper form throughout all movements to prevent injury, especially during the pulling and pressing motions.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy(Focus on cardio warm-up to prepare for dynamic movements.)
- 5 leg swings each leg Dynamic Stretching(Leg swings can help improve hip mobility.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch(Focus on stretching hip flexors.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec Wrist Stretch(Focus on stretching and rotating the wrists.)
Scaling Options
Intermediate
Reduce weight and modify some movements for form and volume.
- 1
front squats
Weight: 130/85 lbs (59/39 kg)
- 2
pull ups
Banded Pull-Ups
- 3
deadlifts
Weight: 180/115 lbs (82/52 kg)
- 4
toes to bar
Knees-to-Chest
- 5
push jerks
Weight: 130/85 lbs (59/39 kg)
- 6
hand release push ups
Knee Push-Ups
Scaled
Further reduce weight and modify all movements for accessibility.
- 1
front squats
Weight: 100/65 lbs (45/29 kg)
- 2
pull ups
Ring Rows
- 3
deadlifts
Weight: 90/60 lbs (41/27 kg)
- 4
toes to bar
Knees-to-Chest or Leg Raises
- 5
push jerks
Weight: 100/65 lbs (45/29 kg)
- 6
hand release push ups
Knee Push-Ups or Elevated Push-Ups