For TimeMetconBenchmark15:00
Sugar Daddy
21-15-9
Weightlifting
Monostructural
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
400 mRun
Performed each round
Coaching Tips
Strategy
- 1Pace your runs to ensure you come back ready to lift fresh; run too fast and you may fatigue early on the deadlifts.
- 2Aim to keep your deadlifts unbroken, especially the first set of 21. If you need to break them up, consider splitting them into two sets with a quick rest.
- 3Use the rest during the run to mentally prepare for the next set of deadlifts. Focus on your breathing and form before starting again.
- 4Keep your transitions quick after the run. Have your barbell setup ready to go so you can jump right into the lifts after each run.
- 5Stay aware of your grip on the bar as the sets progress — consider mixed grip or hook grip as you fatigue.
Safety Considerations
Technical Focus
Ensure proper back position to avoid injury during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 500m Rower(Focus on light intensity.)
Mobility Work:
- 1 min each side Hip Flexor Stretch - 60 sec
- 1 min each side Hamstring Stretch - 60 sec
- 10-15 Cat-Cow Stretch - 30 sec(Focus on spine flexibility.)
Activation Set:
2 rounds- 5-8 Deadlifts (light) - 2-3 min(Use 50% of workout weight.)
- 200m Run/Speed Walk - 30 sec(Focus on form.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
deadlift
N/A
Weight: 180/125 lbs (82/57.5 kg)
- 2
run
N/A
Scaled
Reduce weight by ~40%.
- 1
deadlift
N/A
Weight: 135/95 lbs (61/43 kg)
- 2
run
N/A