For TimeMetconBenchmark
Roy
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
15Deadlift
↳ 225/155 lbs (102/70 kg)
20Box Jump
25Pull-Up
Coaching Tips
Strategy
- 1Break the deadlifts into manageable sets if necessary to avoid fatigue (e.g., 10 + 5).
- 2Keep the box jumps quick and focus on landing softly to minimize impact.
- 3Transition quickly to pull-ups; use a band if needed to maintain your pace.
Safety Considerations
Technical Focus
Watch for rounding of the back during deadlifts.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(or any general ergometer like bike)
Mobility:
- 30 sec each leg Hip Flexor Stretch
- 30 sec each arm Shoulder Stretch
- 30 sec each leg Hamstring Stretch
Activation:
2 rounds- 5 Deadlifts (Light)
- 5 each leg Box Step-Ups(Use the same height as WOD box.)
- 5-10 Pull-Ups (Assisted)
Scaling Options
Intermediate
Reduce weights and reps for moderate level.
- 1
deadlifts
Reduce weight by ~20%.
Weight: 180/125 lbs (82/57 kg)
- 2
box jumps
Lower box height to 20/16 in.
- 3
pull ups
Perform banded pull-ups instead.
Scaled
Substantial reduction of weights and movement modifications.
- 1
deadlifts
Reduce weight by ~40%.
Weight: 135/95 lbs (61/43 kg)
- 2
box jumps
Perform step-ups instead.
- 3
pull ups
Use ring rows instead.