For TimeMetconBenchmark
Ralph
4 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
4 Rounds For Time:
8Deadlift
↳ 250/175 lbs (113/79 kg)
16Burpee
3Rope Climb
600 mRun
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the run to avoid burnout on the rope climbs.
- 2Break the burpees into manageable sets to avoid fatigue; consider a 5-5-6 rep scheme.
- 3Ensure foot placement is correct during deadlifts to maintain a neutral spine and optimal lift mechanics.
- 4Before attempting the rope climbs, practice the foot lock technique to conserve energy.
- 5Transition quickly between movements, but allow for brief rests if form starts to break down.
Safety Considerations
Technical Focus
Ensure proper loading and hip hinge technique during deadlifts.
Recommended Warm-Up
- Row - 3 min easy
- Hip Flexor Stretch - 1 min each side
- 10-15 Shoulder Dislocates
- Hamstring Stretch - 1 min each side
2 rounds
- 5-8 Deadlifts(Use light weight)
- 5 Burpees
- 2 Rope Climbs(Practice foot lock)
Scaling Options
Intermediate
Reduce deadlift weight by ~20%, perform scaled versions of rope climbs.
- 1
deadlift
Weight: 200/140 lbs (91/64 kg)
- 2
burpee
- 3
rope climb
1-2 Rope Climbs + 5 Pull-Ups
- 4
run
Scaled
Reduce deadlift weight by ~40%, use bands for rope climbs.
- 1
deadlift
Weight: 150/105 lbs (68/48 kg)
- 2
burpee
- 3
rope climb
Banded Rope Climbs
- 4
run