For TimeMetconBenchmark20:00
Lumpy
Monostructural
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
3 rounds
- 1Row250 m
- 2Power Clean6 reps
135/95 lbs (61/43 kg)
- 3Thruster6 reps
135/95 lbs (61/43 kg)
- 4Deadlift9 reps
135/95 lbs (61/43 kg)
- 5Sumo Deadlift High-Pull9 reps
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on consistent pacing through the row and weightlifting movements.
- 2Ensure proper form during cleans, thrusters, and deadlifts to avoid injury.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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 Air Squat
- 5 Inchworm
- 10 Good Morning
Scaling Options
Intermediate
Intermediate scaling for heavy lifts
- 1
power clean
Weight: 115/85 lbs (52/39 kg)
- 2
thruster
Weight: 115/85 lbs (52/39 kg)
- 3
deadlift
Weight: 185/125 lbs (84/57 kg)
- 4
sumo deadlift high pull
Weight: 115/85 lbs (52/39 kg)
Scaled
Beginner scaling for heavy lifts
- 1
power clean
Use bar only (45 lbs) for Power Cleans.
Weight: 95/65 lbs (43/29 kg)
- 2
thruster
Use bar only (45 lbs) for Thrusters.
Weight: 95/65 lbs (43/29 kg)
- 3
deadlift
Weight: 135/95 lbs (61/43 kg)
- 4
sumo deadlift high pull
Use bar only (45 lbs) for High-Pulls.
Weight: 95/65 lbs (43/29 kg)