OtherWeightliftingBenchmark
Steward
6 Rounds
Weightlifting
Solo
Workout Details
Other
6 Rounds for Load:
5Bench Press
5Back Squat
5Deadlift
3 minRest
Coaching Tips
Strategy
- 1Aim for a consistent weight across all rounds that challenges you but allows for full range of motion.
- 2Break the reps into smaller sets if necessary to maintain form (e.g., 3+2 for bench presses).
- 3Use the 3-minute rest effectively to hydrate and prepare mentally for the next round.
- 4Focus on breathing and core engagement during all lifts for stability.
- 5Dedicating a moment to visualize each lift before executing can enhance performance.
Safety Considerations
Technical Focus
Maintain a neutral spine during all lifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Light Row (or other cardio ergometer) - 2 min(Keep heart rate elevated.)
Mobility Work:
- 10 Shoulder Dislocates(Improve shoulder flexibility.)
- 10 Hip Openers(Target hip mobility.)
- 10 Ankle Mobility Stretch(Ensure healthy ankle range.)
Activation Set:
2 rounds- 5 Empty Barbell Bench Press(Focus on form.)
- 5 Empty Barbell Back Squats(Engage quads and glutes.)
- 5 Empty Barbell Deadlifts(Focus on hip hinge and back position.)
Scaling Options
Intermediate
Reduce weight by ~20% from RX.
- 1
bench press
Lightened weight
Weight: 135/95 lbs (61/43 kg)
- 2
back squat
Lightened weight
Weight: 135/95 lbs (61/43 kg)
- 3
deadlift
Lightened weight
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce weight by ~40% from RX and use lighter variations.
- 1
bench press
Lightened weight
Weight: 95/65 lbs (43/29 kg)
- 2
back squat
Lightened weight
Weight: 95/65 lbs (43/29 kg)
- 3
deadlift
Lightened weight
Weight: 95/65 lbs (43/29 kg)