For TimeMetconBenchmark
Linchpin Test 8
3 Rounds
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
21Deadlift
↳ 185/135 lbs (84/61 kg)
7Overhead Squat
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself during the deadlifts; avoid going out too fast on the first round.
- 2For the overhead squats, ensure a solid grip and locked elbows to maintain stability.
- 3Focus on technique for the overhead squat to prevent any shoulder mobility issues; if needed, reduce weight for proper form.
- 4Consider breaking the deadlifts into smaller sets if they feel heavy (e.g., 10-11), allowing for short rests to maintain intensity.
- 5Stay tight in your core during both movements to help with stability and efficiency.
- 6Use hip drive to help position the bar overhead during the squats, engaging your legs fully.
Safety Considerations
Technical Focus
Ensure proper lumbar curve on deadlift to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min
Mobility Work:
- 5 each side Hip Flexor Stretch
- 10 Shoulder Dislocations
- 10 Ankle Pseudo-Squats
Activation Sets:
2 rounds- 5 Deadlift (light)(Focus on form, using about 40-50% of your WOD weight.)
- 5 Overhead Squat (light)(Use the same light weight, focus on keeping stable and control.)
Scaling Options
Intermediate
Reduce barbell weight by approximately 20%.
- 1
deadlift
Weight: 150/105 lbs (68/48 kg)
- 2
overhead squat
Weight: 150/105 lbs (68/48 kg)
Scaled
Reduce barbell weight by approximately 40%.
- 1
deadlift
Weight: 110/80 lbs (50/36 kg)
- 2
overhead squat
Weight: 110/80 lbs (50/36 kg)