For TimeMetconBenchmark20:00
Adam Brown
2 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
2 rounds
- 1Deadlift24 reps
295/205 lbs (134/93 kg)
- 2Box Jump24 reps
24/20 in height
- 3Wall Ball24 reps
20/14 lbs (9/6 kg)
- 4Bench Press24 reps
195/125 lbs (88/57 kg)
- 5Box Jump24 reps
24/20 in height
- 6Wall Ball24 reps
20/14 lbs (9/6 kg)
- 7Clean24 reps
145/100 lbs (66/45 kg)
Coaching Tips
Strategy
- 1Focus on explosive power during box jumps.
- 2Maintain proper form during deadlifts to prevent injury.
- 3Break the wall balls into smaller sets if needed.
- 4Control the weight on the bench press to avoid shoulder strain.
- 5Consider using a hook grip for better control during cleans.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- Good Morning - 10
- Inchworm - 5
- Air Squat - 10
Scaling Options
Intermediate
Reduce weight and/or reps for all movements by 25%
- 1
deadlift
Weight: 225/155 lbs (102/70 kg)
- 2
box jump
Reduce height to 20 in for all athletes
- 3
wall ball
Weight: 15/10 lbs (7/4 kg)
- 4
bench press
Weight: 155/95 lbs (70/43 kg)
- 5
clean
Weight: 115/85 lbs (52/39 kg)
Scaled
Simplify movements, decrease weight, and reduce reps significantly
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
box jump
Step-ups instead of Box Jumps
- 3
wall ball
Weight: 10/6 lbs (4/3 kg)
- 4
bench press
Weight: 95/65 lbs (43/29 kg)
- 5
clean
Weight: 75/55 lbs (34/25 kg)