For TimeMetconBenchmark20:00

Last Alarm

Weightlifting

Gymnastics

Solo

Target Effort:

RPE 8/10

Workout Details

For Time

20:00

3 rounds

1
Deadlift13 reps
225/155 lbs (102/70 kg)
2
Burpee13 reps
3
Dumbbell Cluster13 reps
100/70 lbs (45/32 kg)
4
Pull-Up13 reps
5
Dumbbell Box Step-Up13 reps
100/70 lbs (45/32 kg)
Box height: 24/20 inches

Note: Ensure proper form on all lifts to prevent injury.

Coaching Tips

Strategy

1Focus on form especially for deadlifts and clusters.
2Break up movements if needed to maintain quality.
3Use a manageable pace on the burpees to avoid burnout.

Safety Considerations

Technical Focus

Watch for rounding backs during deadlifts

Recommended Warm-Up

General Cardio

Row - 3min(easy pace)

Mobility

30s each side Hip Flexor Stretch
10 Shoulder Pass-Throughs
10 each direction Wrist Circles

Activation

2 rounds

10 Good Morning
5 Inchworm
10 Air Squat

Scaling Options

Intermediate

Moderate weights and reps for endurance

1
deadlift
Weight: 185/125 lbs (84/57 kg)
2
burpee
3
dumbbell cluster
Weight: 80/50 lbs (36/23 kg)
4
pull up
5
dumbbell box step up
Weight: 80/50 lbs (36/23 kg)

Scaled

Lightened weights and adjusted reps for accessibility

1
deadlift
Weight: 135/95 lbs (61/43 kg)
2
burpee
3
dumbbell cluster
Weight: 50/35 lbs (23/16 kg)
4
pull up
Assisted Pull-Ups or Ring Rows
5
dumbbell box step up
Weight: 50/35 lbs (23/16 kg)

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