For TimeMetconBenchmark25:00
Tearjerker
5 Rounds
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
5 Rounds for Time:
10Push Press
↳ 95/65 lbs (43/29 kg)
15 calAssault Air Bike
10Sumo Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
15Sit-Up
10Front Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break the push presses into two sets of 5 if fatigue sets in to maintain form.
- 2Consider pacing the Assault Air Bike, aiming for steady cadence over maintaining high RPMs.
- 3Focus on explosive power from the hips and glutes for the sumo deadlift high-pulls to maximize efficiency.
- 4Micro-rest during sit-ups by pacing breaths to prevent burnout.
- 5For front squats, maintain a solid foundation and focus on depth to protect the knees and lower back.
Safety Considerations
Technical Focus
Ensure the spine remains neutral during all lifting movements.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Assault Air Bike
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocator Stretch
- 30 sec each side Ankle/Calf Stretch
Activation:
2 rounds- 5 Empty Barbell Front Squat
- 5 Push Press with Empty Barbell
- 10 Bodyweight Sit-Ups
Scaling Options
Intermediate
Reduce weight and use bands as needed.
- 1
push press
N/A
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlift high pull
N/A
Weight: 75/55 lbs (34/25 kg)
- 3
front squat
N/A
Weight: 75/55 lbs (34/25 kg)
- 4
assault air bike
N/A
- 5
sit up
N/A
Scaled
Reduce weight and modify movements as necessary.
- 1
push press
Push Press with PVC Pipe
Weight: 45/35 lbs (20/16 kg)
- 2
sumo deadlift high pull
Sumo Deadlift with Light Weight
Weight: 45/35 lbs (20/16 kg)
- 3
front squat
Front Squat with PVC Pipe
Weight: 45/35 lbs (20/16 kg)
- 4
assault air bike
Easy Pace on Bike
- 5
sit up
Knees Tucked Sit-Ups