For TimeMetconBenchmark
Carla
5 Rounds
Monostructural
Weightlifting
Gymnastics
Team of 4
Workout Details
For Time
5 Rounds for Time (in a Team of 4):
400 mRun
together
30Dumbbell Deadlift
↳ 50/35 lbs (23/16 kg)
each
30Sit-Up
each
Coaching Tips
Strategy
- 1Pace the 400m run to ensure you are not fatigued for the deadlifts and sit-ups.
- 2Consider breaking the 30 dumbbell deadlifts into manageable sets (e.g., sets of 10) to avoid form breakdown.
- 3During sit-ups, focus on maintaining a tight core and controlled movement to maximize effectiveness.
- 4When transitioning between movements, aim for efficiency in getting from one exercise to the next to save time.
Safety Considerations
Technical Focus
Monitor form on the Dumbbell Deadlift to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy(Slow pace for warm-up)
Mobility:
- 30 sec per side Hip Flexor Stretch - 0(Use a wall for support.)
- 10 per side Torso Twist - 0(Stand with feet shoulder-width apart.)
- 10 Cat-Cow Stretch - 0(Focus on controlled breathing.)
Activation:
2 rounds- 10-15 Dumbbell Deadlift (Light) - 0(Use light weights.)
- 10-15 Sit-Up - 0(Focus on full range of motion.)
- 100m Run (Short Intervals) - 0(Increase pace slightly.)
Scaling Options
Intermediate
Reduce weights and reps slightly for safer execution.
- 1
dumbbell deadlift
Reduce weight on dumbbell deadlifts.
Weight: 40/25 lbs (18/11 kg)
- 2
sit up
No change.
Scaled
Use lighter weights and fewer reps.
- 1
dumbbell deadlift
Use lighter dumbbell weights.
Weight: 30/20 lbs (14/9 kg)
- 2
sit up
No change.