For TimeMetconBenchmark10:00
Open 22.2
1-2-3-...-10-9-8-...-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Bar-Facing Burpee
Original WOD
For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (225/155 lbs) Bar-Facing Burpees
Coaching Tips
Strategy
- 1Pace yourself early to avoid burnout; the ladder format can lead to fatigue if you start too fast.
- 2Focus on maintaining good form, especially during the higher rep sets. Break up the deadlifts into manageable sets if needed.
- 3Keep the burpees quick but efficient; stay close to the bar to minimize distance traveled.
- 4Use double breaths before each deadlift rep to maintain stability and core engagement.
- 5Transition quickly between movements to maximize time efficiency.
Safety Considerations
Technical Focus
Ensure proper form on the deadlift to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Pace slightly below 2k effort.)
Mobility:
- 30 sec each side Hamstring Stretch - 30 sec(Focus on keeping the back straight.)
- 10 reps Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 10 reps each side Hip Openers - 30 sec(Step back into a lunge and twist.)
Activation:
2 rounds- 5 reps Deadlift (Light Weight) - 30 sec(Focus on form at lower weight.)
- 5 reps Burpees (Slow and Controlled) - 30 sec(Focus on posture and technique.)
Scaling Options
Intermediate
Reduce deadlift weight by ~20%.
- 1
deadlift
Reduce weight by ~20%.
Weight: 180/125 lbs (82/57 kg)
- 2
bar facing burpee
None.
Scaled
Reduce deadlift weight by ~40%, and modify burpees to step-backs.
- 1
deadlift
Reduce weight by ~40%.
Weight: 135/95 lbs (61/43 kg)
- 2
bar facing burpee
Step-back instead of jumping.