For TimeMetconBenchmark
Joker
1-2-3-4-5-6-7-8-9-10; 10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bar
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Stay consistent with your pace, especially through the ascending rep scheme of the toes-to-bar.
- 2For toes-to-bar, aim for unbroken sets until fatigue sets in. Break if necessary but try to minimize rests during the early sets.
- 3On deadlifts, focus on form over speed; prioritize technique to prevent injury, especially as the reps decrease rapidly.
- 4Consider chalk to help with grip on the deadlifts as the sets become more challenging towards the end.
- 5Transition efficiently between movements; set up the barbell close to the pull-up bar to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper hinging at the hips during deadlifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 200 meters Row(Keep a steady pace.)
Mobility:
- Hip Flexor Stretch - 30 seconds each leg(Focus on stretching the hip flexors for deadlifts.)
- Shoulder Dislocates - 1 minute(Use a band or stick to improve shoulder mobility for toes-to-bar.)
Activation:
2 rounds- 10-15 Kipping Swing(Practice the motion for toes-to-bar.)
- 10 Deadlift (Light Weight)(Warm up with lighter weights before the workout.)
Scaling Options
Intermediate
Reduce weights and modify movements for lower fatigue levels.
- 1
toes to bar
Knees-to-Elbows
- 2
deadlift
Reduce weight by ~20%.
Weight: 180/120 lbs (82/54 kg)
Scaled
Simplify movements and reduce weights for accessibility.
- 1
toes to bar
Knees-to-Chest
- 2
deadlift
Reduce weight by ~40%.
Weight: 135/95 lbs (61/43 kg)