For TimeMetconBenchmark
Crash and Burn
10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
10-9-8-7-6-5-4-3-2-1 reps of each:
Deadlift
↳ 300/200 lbs (136/91 kg)
Power Clean
↳ 150/95 lbs (68/43 kg)
Bench Press
↳ 200/135 lbs (91/61 kg)
Pull-Up
Calorie Assault Air Bike
Coaching Tips
Strategy
- 1Start with an intended pace that allows for sustainable efforts throughout the chipper, breaking up reps if necessary.
- 2For Deadlifts, keep a strong lumbar curve and ensure feet are positioned well to optimize lift.
- 3Power Cleans are explosive movements; focus on transitioning quickly and not rushing through them.
- 4Aim for unbroken sets on the Pull-Ups for efficiency, but if fatigued, color-code your rest—1-2 seconds between sets.
- 5On the Assault Air Bike, steady your cadence to control heart rate; treat it as an active recovery between heavier lifts.
Safety Considerations
Technical Focus
Maintain proper back neutrality during deadlifts and cleans to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Assault Bike Easy Pace - 3 min
Mobility Work:
- Hip Flexor Stretch - 1 min per side
- 10-15 Shoulder Dislocates
- 10-15 Thoracic Spine Rotations
Strength Activation:
2 rounds- 5 Deadlift - Light Weight
- 5 Power Clean - Light Weight
- 10-15 Push-Ups
- 10-15 sec Assault Bike Sprints(Focus on explosiveness)
Scaling Options
Intermediate
Adjust weights to approximately 80% of RX. Reduce the intensity for a sustainable pace.
- 1
deadlift
Weight: 240/160 lbs (109/73 kg)
- 2
power clean
Weight: 120/76 lbs (54/34 kg)
- 3
bench press
Weight: 160/110 lbs (73/50 kg)
- 4
pull up
Banded Pull-Ups
- 5
calorie assault air bike
Scaled
Adjust weights to approximately 60% of RX, aiming for a balance between challenge and safety.
- 1
deadlift
Weight: 180/120 lbs (82/54 kg)
- 2
power clean
Weight: 90/60 lbs (41/27 kg)
- 3
bench press
Weight: 120/85 lbs (54/39 kg)
- 4
pull up
Ring Rows
- 5
calorie assault air bike