For TimeMetconBenchmark

Goose

Weightlifting

Gymnastics

Monostructural

Partner

Workout Details

For Time

For Time (with a Partner):

106 Deadlifts (135/95 lbs)

Then, 7 Rounds of:

3 Rope Climbs (15 ft)

15 Thrusters (135/95 lbs)

15 Kettlebell Swings (70/53 lbs)

Then:

400m Run with a Plate

Original WOD

For Time (with a Partner):
106 Deadlifts (135/95 lbs)

Then, 7 Rounds of:
3 Rope Climbs (15 ft)
15 Thrusters (135/95 lbs)
15 Kettlebell Swings (70/53 lbs)

Then:
400m Run with a Plate

Coaching Tips

Strategy

1Break deadlifts into manageable sets (e.g., 10 sets of 10 reps) to avoid fatigue.
2Plan rope climbs by using technique-strategy (legs vs. arms) to minimize effort.
3Manage breath during thrusters to maintain speed; a slight pause at the bottom can help with power generation.
4Consider using a moderate pace on kettlebell swings to facilitate good form and avoid overexertion.
5For the run, switch the plate between partners to optimize carrying and recovery.

Safety Considerations

Technical Focus

Ensure back positioning in the deadlift and thruster to avoid injury.

Recommended Warm-Up

General Warm-Up:

Row or Bike - 2 min easy

Mobility:

30 sec Hamstring Stretch - 30 sec
30 sec Hip Flexor Stretch - 30 sec
10 Shoulder Dislocates(Use a band or dowel.)

Activation:

2 rounds

5-10 Deadlift (light)(Focus on form.)
5-10 Kettlebell Swings (light)
5 each side Dynamic Lunges(Focus on hip opening.)

Scaling Options

Intermediate

Reduce weights by approximately 20% and consider modifications for high-skill movements.

1
deadlift
Weight: 110/75 lbs (50/34 kg)
2
rope climb
Use a 15ft rope or substitute with 5 scaled-legged rope pulls.
3
thruster
Weight: 110/75 lbs (50/34 kg)
4
kettlebell swing
Weight: 55/40 lbs (25/18 kg)
5
run with plate
Carry a lighter plate.
Weight: 35/15 lbs (16/7 kg)

Scaled

Reduce weights by approximately 40% and simplify movements appropriately.

1
deadlift
Weight: 80/55 lbs (36/25 kg)
2
rope climb
Use a band for assistance or perform scaled legless ascents.
3
thruster
Weight: 80/55 lbs (36/25 kg)
4
kettlebell swing
Weight: 35/26 lbs (16/12 kg)
5
run with plate
Option to skip the plate for a bodyweight run.
Weight: 25/15 lbs (11/7 kg)

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