For TimeMetconBenchmark
Wood
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
400 mRun
10Burpee Box Jump
24/20 inch box
10Sumo-Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
10Thruster
↳ 95/65 lbs (43/29 kg)
1 minRest
Coaching Tips
Strategy
- 1Pace the 400m runs; don't sprint to avoid early fatigue.
- 2Consider breaking the Burpee Box Jumps into manageable sets if needed, especially as fatigue sets in.
- 3For the Sumo-Deadlift High-Pulls, focus on hip extension before pulling with the arms to maintain efficiency.
- 4Keep Thrusters unbroken if possible; micro-rest with the barbell on your shoulders if needed.
- 5Use the 1 minute rest deliberately to recover before starting the next round.
Safety Considerations
Technical Focus
Watch for form breakdown in Thrusters and Sumo-Deadlift High-Pulls due to fatigue.
Recommended Warm-Up
General Warm-Up:
- 400 Run - 2 min easy(Focus on steady breathing.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
- Ankle Stretch - 30 sec each side
Activation:
2 rounds- 10 Air Squat
- 10 Push-Up(Focus on form.)
- 10 Kettlebell Swings (light weight)(Activate the posterior chain.)
Scaling Options
Intermediate
Approximately 20% reduction in weights and distances where applicable.
- 1
sumo deadlift high pull
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 2
thruster
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
Scaled
Approximately 40% reduction in weights and distances for accessibility.
- 1
sumo deadlift high pull
Reduce weight.
Weight: 55/35 lbs (25/16 kg)
- 2
thruster
Reduce weight.
Weight: 55/35 lbs (25/16 kg)
- 3
run
Reduce distance to 200m.