For TimeMetconWeightliftingBenchmark
The Fuhrmannator
6 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
6 Rounds for Time:
100 mRun
5Burpee
10Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Deadlift
↳ 95/65 lbs (43/29 kg)
20Back Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace your run to leave enough energy for the kettlebell swings and strength movements.
- 2Try to complete burpees unbroken for efficiency, but don’t hesitate to take short breaks if needed.
- 3Manage your grip during kettlebell swings and avoid leaning back excessively; keep your chest up.
- 4For deadlifts, focus on engaging your core and maintaining a neutral spine throughout.
- 5Consider breaking up back squats into manageable sets if you feel fatigued.
Safety Considerations
Technical Focus
Ensure proper form during deadlifts to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Easy pace to increase heart rate.)
Mobility Work:
- Hamstring Stretch - 1 min(Focus on flexibility for deadlifts and squats.)
- Hip Opener Stretch - 1 min(Prepare hips for squats.)
- Shoulder Stretch - 1 min(Ensure shoulders are limber for kettlebell swings.)
Activation Sets:
2 rounds- 10 Air Squats(Ensure proper squat depth.)
- 8 Kettlebell Swing (light)(Practice form with a lighter kettlebell.)
- 5 Burpees(Focus on quick transitions.)
Scaling Options
Intermediate
Reduce weights for barbell movements and kettlebell swings by approximately 20%.
- 1
kettlebell swing
Weight: 43/28 lbs (19.5/12.7 kg)
- 2
deadlift
Weight: 76/52 lbs (34.5/23.6 kg)
- 3
back squat
Weight: 76/52 lbs (34.5/23.6 kg)
Scaled
Reduce weights for barbell movements and kettlebell swings by approximately 40%, and substitute some movements for easier variations.
- 1
kettlebell swing
Weight: 32/21 lbs (14.5/9.5 kg)
- 2
deadlift
Weight: 57/39 lbs (25.9/17.7 kg)
- 3
back squat
Weight: 57/39 lbs (25.9/17.7 kg)
- 4
burpee
Step Back Burpees