For TimeMetconBenchmark20:00
Pheezy
3 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
3 rounds
- 1Front Squat5 reps
165/105 lbs (75/48 kg)
- 2Pull-Up18 reps
- 3Deadlift5 reps
225/155 lbs (102/70 kg)
- 4Toes-to-Bar18 reps
- 5Push Jerk5 reps
165/105 lbs (75/48 kg)
- 6Hand-Release Push-Up18 reps
Coaching Tips
Strategy
- 1Focus on form during the heavy lifts to prevent injury.
- 2Break up the Pull-Ups and Push-Ups into manageable sets if needed to avoid burnout.
Safety Considerations
Technical Focus
Monitor form on heavy lifts
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
Reduce weights on all lifts by 20%
- 1
front squat
Weight: 135/85 lbs (61/39 kg)
- 2
deadlift
Weight: 185/125 lbs (84/57 kg)
- 3
push jerk
Weight: 135/85 lbs (61/39 kg)
Scaled
Use bodyweight for the lifts or reduce weights to the bar only
- 1
front squat
Use bar only
Weight: 45/35 lbs (20/16 kg)
- 2
deadlift
Use bar only
Weight: 45/35 lbs (20/16 kg)
- 3
push jerk
Use bar only
Weight: 45/35 lbs (20/16 kg)