For TimeMetconBenchmark
The Gnar Bar
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
12Deadlifts
↳ 185/125 lbs (84/57 kg)
9Bar-Facing Burpees
6Front Squats
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Start with a strong, controlled pace on the Deadlifts; focus on form before speed.
- 2Keep the Burpees steady; avoid burning out your shoulders by finding a rhythm in your jumps and transitions.
- 3For Front Squats, focus on maintaining an upright torso to engage the core and avoid leaning forward.
- 4Plan your breaks wisely; consider resting between movements rather than taking breaks after every round.
- 5Stay mentally focused; count your repetitions accurately and visualize completing each round.
Safety Considerations
Technical Focus
Ensure proper lifting mechanics to avoid back injury during Deadlifts and Front Squats.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Light intensity to prepare body.)
Mobility:
- 3 per side Hip Flexor Stretch(Hold each stretch for 30 sec.)
- 10 Shoulder Dislocates with Band(Keep movements slow and controlled.)
- Ankle Rolls - 1 min(Use a light weight if available.)
Activation:
2 rounds- 5 Deadlifts (Light Weight)(Use approx. 40% of your working weight.)
- 5 Goblet Squats (Light Weight)(Focus on deep squats.)
- 3 Burpees (Easy Pace)(Just to get the heart rate up slightly.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlifts
Weight: 150/100 lbs (68/45 kg)
- 2
front squats
Weight: 150/100 lbs (68/45 kg)
- 3
bar facing burpees
Scaled
Reduce weights by approximately 40% and modify movements as necessary.
- 1
deadlifts
Weight: 110/75 lbs (50/34 kg)
- 2
front squats
Weight: 110/75 lbs (50/34 kg)
- 3
bar facing burpees
Step over instead of jumping.