For TimeMetconBenchmark10:00
Games 8.4
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
5 Rounds for Time:
5Deadlift
↳ 275/185 lbs (125/84 kg)
10Burpee
Original WOD
5 Rounds for Time: 5 Deadlifts (275/185 lbs) 10 Burpees
Coaching Tips
Strategy
- 1Break the deadlifts into smaller sets if needed to maintain form, especially as fatigue sets in.
- 2Keep the burpees quick and efficient; use good technique to minimize energy expenditure.
- 3Consider pacing early in the workout to avoid burning out before the last rounds.
- 4Focus on maintaining a strong core during the deadlifts to protect your back.
- 5Transition quickly between movements to maximize your time efficiency in each round.
Safety Considerations
Technical Focus
Ensure neutral spine during deadlifts to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Moderate pace)
Mobility:
- 30 sec Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation:
2 rounds- 5-10 Deadlift (lightweight)(Focus on form at 50% of your working weight.)
- 5 Burpee (slow tempo)(Practice form to ensure a smooth transition.)
Scaling Options
Intermediate
Reduce deadlift weight by approximately 20%.
- 1
deadlift
Weight: 220/148 lbs (100/67 kg)
- 2
burpee
Scaled
Reduce deadlift weight by approximately 40% and adjust burpee difficulty.
- 1
deadlift
Weight: 165/111 lbs (75/50 kg)
- 2
burpee
Burpee step-back instead of jumping.