For TimeMetconBenchmark
Maj Trevor Joseph
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
6 rounds
- 1Run200 m
- 2Deadlift16 reps
135/95 lbs (61/43 kg)
- 3Farmer Carry50 m
106/88 lbs (48/40 kg)
- 4Shoulder-to-Overhead6 reps
135/95 lbs (61/43 kg)
- 5Rope Climb1 reps
- 6Sit-Up33 reps
- 7Double-Under26 reps
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace on the runs and a sustainable effort on the Farmer's Carry.
- 2Pay attention to form during deadlifts and shoulder-to-overheads to avoid injury.
- 3Break up the double-unders if needed to prevent fatigue.
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 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lower weights on Deadlifts and Shoulder-to-Overs, decrease reps on Double-Unders.
- 1
deadlift
Reduce weights
Weight: 95/65 lbs (43/29 kg)
- 2
shoulder to overhead
Reduce weights
Weight: 95/65 lbs (43/29 kg)
- 3
double under
Reduce reps to 15
Scaled
Bodyweight substitutions for some movements, lower weights.
- 1
deadlift
Lighten the load
Weight: 65/45 lbs (29/20 kg)
- 2
shoulder to overhead
Lighten the load
Weight: 65/45 lbs (29/20 kg)
- 3
double under
Single-Unders or 50% of reps