For TimeMetconBenchmark
The Inferno
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
100Double-Unders
35Air Squat
30Deadlifts
↳ 165/115 lbs (75/52 kg)
75Double-Unders
35Air Squat
20Deadlifts
↳ 185/135 lbs (84/61 kg)
50Double-Unders
35Air Squat
10Deadlifts
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Begin with a consistent breathing pattern for the double-unders to maintain stamina throughout the workout.
- 2Break down the air squats into manageable sets (e.g., 10-15 reps) to minimize fatigue and maintain form.
- 3Steady progression on deadlifts: prioritize form over speed; lift each set with controlled tempo, especially as the weight increases.
- 4Use a two-step approach for the double-unders: focus on rhythm before adding speed.
- 5For transitions, keep your equipment close; minimize downtime between movement changes.
Safety Considerations
Technical Focus
Maintaining proper back positioning during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 5 each side Hip Openers(Focus on hips and ankles.)
- 10 each leg Leg Swings(Forward and sideways swings.)
- 10 Torso Twists(Activate your core.)
Activation:
3 rounds- 5-10 Double-Unders(Focus on timing.)
- 10 Air Squats(Maintain depth and form.)
- 5 Deadlifts with Light Weight(Increase weight gradually to warm up.)
Scaling Options
Intermediate
Reduce weights by 20% and aim for consistent form during movements.
- 1
double unders
- 2
air squat
- 3
deadlifts
Reduce weights by 20%.
Weight: 135/85 lbs (60/39 kg)
Scaled
Reduce weights by 40% and perform double-unders as single-unders.
- 1
double unders
Single-unders for jumping.
- 2
air squat
- 3
deadlifts
Reduce weights by 40%.
Weight: 100/65 lbs (45/29 kg)