Girouard
Workout Details
5 Rounds for Time (in a team of 4):
Round 1:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 2:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 3:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 4:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Round 5:
↳ 100/70 lbs (45/32 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Focus on maintaining consistent pacing throughout. Don't go too fast early on to avoid fatigue later.
- 2Team members should communicate and support each other; consider splitting the total reps to minimize fatigue while keeping the energy high.
- 3Consider switching roles in lifting each round to allow for brief recovery between exercises.
- 4Ensure proper form over speed, especially on Deadlifts to prevent injury, as they can be taxing on the lower back.
- 5Plan transitions carefully to maximize team efficiency and minimize downtime.
Safety Considerations
Technical Focus
Maintaining a neutral spine during Deadlifts and proper shoulder positioning during Thrusters and Push Presses.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Light row to warm up the body.)
Mobility:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocates (with a band or stick)
- 5 each side Standing Quadriceps Stretch
Activation:
2 rounds- 8-10 Deadlift (light weight)(Focus on form and activating the posterior chain.)
- 5-8 Thrusters (light weight)(Keep a strong core and stable overhead position.)
- 5-8 Push Press (light weight)(Engage core and use legs to drive the bar up.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlift
Weight: 80/55 lbs (36/25 kg)
- 2
thruster
Weight: 55/40 lbs (25/18 kg)
- 3
push press
Weight: 55/40 lbs (25/18 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlift
Weight: 60/45 lbs (27/20 kg)
- 2
thruster
Weight: 40/30 lbs (18/14 kg)
- 3
push press
Weight: 40/30 lbs (18/14 kg)