For TimeMetconWeightliftingBenchmark
Furious Five
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
5Deadlift
↳ 185/135 lbs (84/61 kg)
5Power Clean
↳ 185/135 lbs (84/61 kg)
5Bar-Over Burpee / Bent-Over Row
↳ 185/135 lbs (84/61 kg)
5Barbell Push-Up
5Bar-Over Burpee
25 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself, as this is a high number of rounds with multiple movements. Focus on maintaining consistent effort throughout.
- 2Keep your deadlifts and power cleans unbroken if you can manage the weight; break them up if your form starts to suffer.
- 3For the Bar-Over Burpees, ensure you maintain a steady rhythm to avoid burning out before the bike.
- 4Use the bike as a recovery moment; maintain a steady pace to score well on calories without exhausting yourself too quickly.
- 5Keep transitions quick between movements to save time, particularly with the barbell movements.
Safety Considerations
Technical Focus
Monitor for proper back position during deadlifts and power cleans to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility Work:
- Hamstring Stretch - 30 sec per side
- 10 Shoulder Dislocates
- Hip Flexor Stretch - 30 sec per side
Activation Drills:
2 rounds- 5 Deadlift (Light)(Use a lighter weight for activation.)
- 5 Power Clean (Light)(Use a lighter weight for activation.)
- 5 Burpees
Scaling Options
Intermediate
Reduce weight by about 20%. Adjust reps as necessary for endurance.
- 1
deadlift
Weight: 145/105 lbs (66/48 kg)
- 2
power clean
Weight: 145/105 lbs (66/48 kg)
- 3
bar over burpee or bent over row
Weight: 145/105 lbs (66/48 kg)
- 4
barbell push up
- 5
bar over burpee
- 6
assault air bike
Scaled
Reduce weight by about 40%. Adjust reps and movements as necessary.
- 1
deadlift
Weight: 110/80 lbs (50/36 kg)
- 2
power clean
Weight: 110/80 lbs (50/36 kg)
- 3
bar over burpee or bent over row
Weight: 110/80 lbs (50/36 kg)
- 4
barbell push up
Knee Push-Ups
- 5
bar over burpee
- 6
assault air bike