For TimeMetconBenchmark
Desforges
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
12Deadlift
↳ 225/155 lbs (102/70 kg)
20Pull-Up
12Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
20Knees-to-Elbows
Original WOD
5 Rounds For Time: 12 Deadlifts (225/155 lbs) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lbs) 20 Knees-to-Elbows
Coaching Tips
Strategy
- 1Start strong with the Deadlifts, but avoid going to failure; breaking sets (e.g., 6+6) can help maintain form.
- 2For Pull-Ups, use a grip where your chin clears the bar; consider kipping technique to save energy.
- 3Transition quickly between movements but maintain a steady breathing pattern to manage heart rate.
- 4For Clean-and-Jerks, focus on technique first; consider shorter sets if form breaks down under fatigue.
- 5Knees-to-Elbows require core strength; aim for controlled movements rather than fast swings.
Safety Considerations
Technical Focus
Ensure proper back alignment during lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row(Moderate pace to elevate heart rate.)
- 10 Dumbbell Swings(Use a moderate weight.)
Mobility Work:
- Hip Flexor Stretch - 30 sec per side(Focus on opening the hips.)
- Shoulder Dislocates - 1 min(Use a band or PVC pipe for this.)
- Cat-Cow Stretch - 1 min(Focus on spinal mobility.)
Activation:
2 rounds- 5 Deadlift (light)(Use 50% of working weight.)
- 5-10 Pull-Up (banded or assist)(Focus on explosiveness.)
- 5 Clean-and-Jerk (light)(Use a light barbell or even a broomstick.)
- 5-10 Knees-to-Elbows (scaled)(Focus on smooth, controlled movement.)
Scaling Options
Intermediate
Reduce weight and reps slightly for better pacing.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
pull up
Banded Pull-Ups
- 3
clean and jerk
Weight: 110/75 lbs (50/34 kg)
- 4
knees to elbows
Knee Raises
Scaled
Significantly reduce weight and modify movements where necessary.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
pull up
Ring Rows
- 3
clean and jerk
Weight: 65/45 lbs (29/20 kg)
- 4
knees to elbows
Hanging Knee Raises