For TimeMetconWeightliftingGymnasticsBenchmark30:00
Lee
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
5 rounds
- 1Run400 m
- 2Deadlift1 reps
345/225 lbs (157/102 kg)
- 3Squat Clean3 reps
185/135 lbs (84/61 kg)
- 4Push Jerk5 reps
185/135 lbs (84/61 kg)
- 5Muscle-Up3 reps
- 6Rope Climb1 reps
15 ft height
Coaching Tips
Strategy
- 1Maintain a steady pace on the run to conserve energy for the lifts and muscle-ups.
- 2Focus on good form for the deadlift to ensure safety and effectiveness.
- 3Break the squat cleans and push jerks into manageable sets, especially if fatigued.
- 4Be sure to utilize leg drive on the push jerks for efficiency.
Safety Considerations
Technical Focus
Focus on form to prevent injury during heavy lifts.
Recommended Warm-Up
General Cardio
- Row - 3 min(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
Lighter weights and fewer muscle-ups.
- 1
deadlift
Weight: 225/155 lbs (102/70 kg)
- 2
squat clean
Weight: 135/95 lbs (61/43 kg)
- 3
push jerk
Weight: 135/95 lbs (61/43 kg)
- 4
muscle up
7 Ring Rows
- 5
rope climb
Rope Pulls
Scaled
Significantly lighter weights and simpler movements.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
squat clean
Weight: 95/65 lbs (43/29 kg)
- 3
push jerk
Weight: 95/65 lbs (43/29 kg)
- 4
muscle up
7 Chest-to-Bar Pull-Ups
- 5
rope climb
10 ft Rope Pulls