For TimeMetconBenchmark
The Deep End
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
500 mRun
5Squat Cleans
Bodyweight
10Burpee
20Deadlifts
Bodyweight
Coaching Tips
Strategy
- 1Pace yourself during the run to avoid burning out before the next movements.
- 2Divide the squat cleans into 2-3 sets if needed to maintain form, breaking at the last rep if fatigue sets in.
- 3Keep burpees consistent and use a steady rhythm to maintain an even pace.
- 4Focus on hip hinge mechanics for deadlifts to prevent lower back strain.
Safety Considerations
Technical Focus
Ensure proper form on squats and deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up: 500m Jog on Rower or similar ergometer
- Jogging on Ergometer - 2-3 min
Mobility Routine
- 5-10 Hip Flexor Stretch - 30 sec each side
- 5-10 Shoulder Cross-Body Stretch - 30 sec each side
- 5-10 Ankle Mobility Drill - 30 sec each side
Activation Sequence: 2 Rounds
2 rounds- 10 Bodyweight Squats
- 5 Burpees(Focus on form.)
- 10 Light Deadlifts(Use an empty barbell or kettlebell.)
Scaling Options
Intermediate
Reduce reps and modify weight slightly.
- 1
squat cleans
Reduce reps to 4.
Weight: 100/75 lbs (45/34 kg)
- 2
deadlifts
Reduce reps to 15.
Weight: 100/75 lbs (45/34 kg)
Scaled
Further reduce reps and intensity for beginners.
- 1
squat cleans
Reduce reps to 3.
- 2
deadlifts
Reduce reps to 10.