For TimeMetconBenchmark
Napalm
2 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
2 Rounds for Time:
10Bar Muscle-Up
20Bar Facing Burpee
30Deadlift
↳ 225/155 lbs (102/70 kg)
40Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
Coaching Tips
Strategy
- 1Pace yourself, especially on Bar Muscle-Ups and Deadlifts; these movements can quickly add up.
- 2Break the Wall Ball Shots into manageable sets if you're feeling tired—perhaps 10s or 15s to maintain form.
- 3For Bar Facing Burpees, transition quickly to prevent losing momentum; consider jumping after each rep to stay quick on your feet.
- 4Watch your breathing during the Deadlifts; maintain a rhythm to aid your recovery for the following movements.
- 5Aim for a consistent pace, particularly on the burpees and wall balls, where fatigue can set in quickly.
Safety Considerations
Technical Focus
Ensure proper form on the deadlift to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Choose a comfortable pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each leg
- Shoulder Stretch - 30 sec
- Hamstring Stretch - 30 sec each leg
Activation Set:
2 rounds- 5-10 Deadlift (light)(Use a light weight.)
- 3-5 Pull-Up(Focus on form.)
- 10 Wall Ball Shot (light)(Use a lighter ball to warm up.)
Scaling Options
Intermediate
Reduce weights by ~20% and allow movement modifications.
- 1
bar muscle up
Banded Pull-ups
- 2
bar facing burpee
- 3
deadlift
Weight: 180/125 lbs (81.65/56.7 kg)
- 4
wall ball shot
Weight: 24/16 lbs (10.89/7.26 kg)
Scaled
Reduce weights by ~40% and allow movement modifications.
- 1
bar muscle up
Ring Rows
- 2
bar facing burpee
- 3
deadlift
Weight: 135/95 lbs (61.23/43.09 kg)
- 4
wall ball shot
Weight: 20/10 lbs (9.07/4.54 kg)