For TimeMetconBenchmark
Firebreather
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
20Back Squat
↳ 185/135 lbs (84/61 kg)
20Bent Over Row
↳ 185/135 lbs (84/61 kg)
20Ground Press
↳ 185/135 lbs (84/61 kg)
20GHD Extension
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself during each round; start strong but maintain energy for the latter rounds.
- 2Focus on unbroken sets for Back Squats and Bent Over Rows to minimize transitions.
- 3Perform quick transitions between movements; have your equipment set up before starting.
- 4Keep your core engaged during the GHD Extensions to protect the lower back.
- 5Utilize the Assault Air Bike for recovery; manage your breathing and keep a steady cadence.
Safety Considerations
Technical Focus
Ensure proper back alignment during weightlifting to avoid injury.
Recommended Warm-Up
Warm-Up:
- Rowing - 2 min easy(Focus on light movement to elevate heart rate.)
Mobility:
- 1 min each side Hip Flexor Stretch
- 1 min each side Shoulder Stretch
- 5-10 Thoracic Spine Rotation(Twist gently to enhance upper body mobility.)
Activation:
2 rounds- 5 Back Squat (Empty Bar)(Focus on form; keep your feet flat and knees tracking over toes.)
- 8 Bent Over Row (Light Barbell)(Engage your back; maintain a strong core.)
- 8 Ground Press (Light Barbell)(Engage your shoulders and core during the press.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
back squat
Maintain barbell.
Weight: 145/110 lbs (66/50 kg)
- 2
bent over row
Maintain barbell.
Weight: 145/110 lbs (66/50 kg)
- 3
ground press
Maintain barbell.
Weight: 145/110 lbs (66/50 kg)
- 4
ghd extension
None.
- 5
assault air bike
None.
Scaled
Reduce weights by approximately 40%.
- 1
back squat
Maintain barbell.
Weight: 110/80 lbs (50/36 kg)
- 2
bent over row
Maintain barbell.
Weight: 110/80 lbs (50/36 kg)
- 3
ground press
Maintain barbell.
Weight: 110/80 lbs (50/36 kg)
- 4
ghd extension
None.
- 5
assault air bike
None.