For TimeMetconBenchmark
I’m Burying You
Monostructural
Weightlifting
Gymnastics
Partner
Workout Details
For Time
For Time (with a Partner):
100 calEcho Bike
100Deadlift
↳ 225/175 lbs (102/79 kg)
100 calEcho Bike
50Wall Walk
100 calEcho Bike
100Deadlift
↳ 225/175 lbs (102/79 kg)
100 calEcho Bike
Coaching Tips
Strategy
- 1Break up the deadlifts into manageable sets (e.g., 10s or 20s) to maintain form and prevent fatigue.
- 2Transition quickly between movements to keep heart rate up and minimize downtime, especially on the Echo Bike.
- 3Encourage partners to alternate movements to provide brief rest and maintain intensity throughout the workout.
- 4Focus on maintaining a strong and stable core during wall walks to prevent excessive strain on the shoulders.
- 5Keep a moderate pace on the Echo Bike, aiming for a consistent cadence throughout each calorie goal.
Safety Considerations
Technical Focus
Monitor form on deadlifts to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Echo Bike - 5 min
Mobility:
- 30s Downward Dog
- 30s each side Shoulder Stretch
- 30s each side Hip Flexor Stretch
Activation:
2 rounds- 5-10 Deadlift (Light Weight)(Focus on form.)
- 3-5 Wall Walks (Easier Version)(Increase height slowly.)
Scaling Options
Intermediate
Reduce deadlift weight and wall walk difficulty.
- 1
deadlift
Use lighter weights for deadlifts.
Weight: 180/135 lbs (81.65/61.24 kg)
- 2
wall walk
Perform pike push-ups instead of wall walks.
Scaled
Further reduce weight and modify movements for safety.
- 1
deadlift
Use much lighter weights for deadlifts.
Weight: 135/95 lbs (61.24/43.09 kg)
- 2
wall walk
Substitute with incline push-ups.