For TimeWeightliftingMetconBenchmark04:00
Back Nine
Weightlifting
Solo
Workout Details
For Time
04:00
For Time:
Yoke Carry
↳ 665/485 lbs (302/220 kg)
2Front Squat
↳ 315/215 lbs (143/98 kg)
3Deadlift
↳ 475/315 lbs (215/143 kg)
2Front Squat
↳ 315/215 lbs (143/98 kg)
Yoke Carry
↳ 665/485 lbs (302/220 kg)
Coaching Tips
Strategy
- 1Pace yourself in the Yoke Carries as they can quickly drain your energy; focus on your breath.
- 2Break up the Front Squats if needed; consider 1 rep at a time to maintain form if fatigue sets in.
- 3Keep your core tight and hips engaged during Deadlifts to prevent back strain; maintain a smooth bar path.
- 4Consider resting for a few seconds between sets of Front Squats to reset your positioning, especially if you're feeling fatigue.
- 5Stay efficient in your transitions between movements to save time.
Safety Considerations
Technical Focus
Ensure neutral spine during lifting movements and maintain proper grip on the Yoke.
Recommended Warm-Up
General Warm-Up:
- Row or Bike - 2 min(Low intensity to raise heart rate.)
Mobility:
- 5 each side Forward Lunge Stretch
- 5 each side Hip Flexor Stretch
- 5 each side T-Spine Rotation
Activation:
2 rounds- 20 ft Yoke Carry (light)(Focus on form.)
- 5 Front Squat (light)(Use an empty barbell to practice form.)
- 5 Deadlift (light)(Focus on maintaining a flat back.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
yoke carry
Weight: 532/388 lbs (241/176 kg)
- 2
front squat
Weight: 252/172 lbs (114/78 kg)
- 3
deadlift
Weight: 380/252 lbs (172/114 kg)
Scaled
Reduce weights by approximately 40%.
- 1
yoke carry
Weight: 399/291 lbs (181/132 kg)
- 2
front squat
Weight: 189/129 lbs (86/58 kg)
- 3
deadlift
Weight: 285/189 lbs (129/86 kg)