For TimeMetconBenchmark20:00

Donny

21-15-9-9-15-21

Weightlifting

Gymnastics

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

20:00

1
Deadlift21 reps
225/155 lbs (102/70 kg)
2
Burpee21 reps
3
Deadlift15 reps
225/155 lbs (102/70 kg)
4
Burpee15 reps
5
Deadlift9 reps
225/155 lbs (102/70 kg)
6
Burpee9 reps

Coaching Tips

Strategy

1Maintain a steady pace on deadlifts to avoid burnout on burpees.
2Prioritize form over speed for deadlifts, especially at heavier weights during higher reps.

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

10 Good Morning
5 Inchworm
10 Air Squat

Scaling Options

Intermediate

Use lighter weights and reduce the total reps to a manageable level.

1
deadlift
Reduce overall reps
Weight: 185/135 lbs (84/61 kg)
2
burpee
Standard Burpees

Scaled

Lower weights with a further reduction in reps for easier progression.

1
deadlift
Lighten the weight and reduce to 5-3-2-2-3-5 reps
Weight: 135/95 lbs (61/43 kg)
2
burpee
Standard Burpees

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