For TimeMetconBenchmark
Tumilson
8 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
8 Rounds For Time:
200 mRun
11Dumbbell Burpee Deadlifts
↳ 60/40 lbs (27/18 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to avoid fatigue early in the workout.
- 2Focus on a consistent breathing pattern during burpee deadlifts to keep energy levels manageable.
- 3Keep dumbbells close to your body during the deadlift phase for better leverage.
- 4Break the burpee deadlift reps if you're struggling; consider 3 sets of 4 or 5 to maintain form.
- 5Use tall posture during the impact phase of the burpee to protect your lower back.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back injury.
Recommended Warm-Up
- Row - 2 min moderate(Focus on maintaining a smooth pace.)
- Standing Hamstring Stretch - 30 sec(Focus on a gentle stretch of the hamstrings.)
- Hip Flexor Stretch - 30 sec per side(Open up your hips to prepare for the runs.)
- Shoulder Stretch - 30 sec per side(Loosen up the shoulders for the burpee.)
2 rounds
- 5 Dumbbell Deadlifts(Use a lighter weight than WOD for technique.)
- 5 Burpees(Focus on transitioning smoothly from the burpee into the deadlift.)
- Jogging - 1 min easy pace(Get your heart rate up slightly.)
Scaling Options
Intermediate
Reduce the dumbbell weight and possibly fewer reps.
- 1
dumbbell burpee deadlifts
Dumbbell Burpee Deadlifts (2x 48/32 lbs)
Weight: 48/32 lbs (22/14 kg)
Scaled
Further reduce the weights and reps for the deadlifts.
- 1
dumbbell burpee deadlifts
Dumbbell Burpee Deadlifts (2x 36/24 lbs)
Weight: 36/24 lbs (16/11 kg)