OtherWeightliftingMetconBenchmark40:00
Timberlake
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
40:00
Part A: 5 Rounds for Load
8Bench Press
8Deadlift
8Back Squat
Rest 3 minutes between rounds
Part B: 10 Rounds for Time
250 mRow
25 mBurpee Broad Jumps
25Sit-Up
Time Cap: 40 minutes
Coaching Tips
Strategy
- 1For Part A, focus on lifting heavier weights with good form rather than speed, utilize the rest time to recover fully before the next round.
- 2In Part B, aim for a steady pace; partition the burpee broad jumps to avoid burnout early on.
- 3Keep the Sit-Ups controlled and avoid rushing through them; focus on full range of motion to engage the core effectively.
- 4Transitions between movements should be efficient, especially moving from the rower to the burpee broad jumps; plan where to place equipment for quick access.
- 5Consider breaking up the burpees into smaller sets (like 5-10) to manage fatigue effectively.
Safety Considerations
Technical Focus
Maintain a neutral spine during heavy lifts to reduce injury risk.
Recommended Warm-Up
General Warm-Up:
- 250m Rowing(Pace: moderate effort to warm up.)
Mobility:
- 10 Shoulder Stretch - 30 sec(Focus on shoulders and thoracic spine.)
- 10 Hip Flexor Stretch - 30 sec(Open up the hips for squats.)
- 10 Ankle Mobility - 30 sec each side(Increase ankle flexibility for squats.)
Activation:
2 rounds- 5 Light Bench Press - 1 min(Use very light weight to activate the chest.)
- 5 Light Deadlifts - 1 min(Use very light weight to activate the posterior chain.)
- 8-10 Air Squats - 1 min(Focus on perfect form and depth.)
Scaling Options
Intermediate
Reduce weights by approximately 20% from RX.
- 1
bench press
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
Weight: 185/135 lbs (84/61 kg)
- 3
back squat
Weight: 185/135 lbs (84/61 kg)
Scaled
Reduce weights by approximately 40% from RX and modify as necessary.
- 1
bench press
Can also perform DB Press.
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
Weight: 115/85 lbs (52/39 kg)
- 3
back squat
Can substitute with Box Squats.
Weight: 115/85 lbs (52/39 kg)