For TimeMetconBenchmark
Push & Pull
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
20 calAssault Air Bike
15Sumo Deadlift High-Pull
↳ 95/65 lbs (43/29 kg)
10Push Press
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself during the assault bike; it can be easy to burn out early. Consider keeping a steady, sustainable output rather than sprinting.
- 2For the sumo deadlift high-pulls, focus on keeping the bar close to your body and engaging your hips effectively to power the movement.
- 3Break the push presses into manageable sets if you're feeling fatigued; consider 5s or 7s to keep technique clean rather than going unbroken and risking form breakdown.
- 4Transition quickly between movements to maintain your heart rate and to maximize your workout intensity.
- 5Stay mentally focused on completing each round, using the bike to recover your breath before hitting the weights again.
Safety Considerations
Technical Focus
Ensure proper posture during the deadlift and overhead press to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Bike Erg or Rower - 1-3 min(Keep a moderate pace.)
Mobility:
- Hold 30 seconds each side Hamstring Stretch - 30 sec
- Hold 30 seconds each side Hip Flexor Stretch - 30 sec
- 10-15 reps Shoulder Dislocates with PVC Pipe - 1 min
Activation:
2 rounds- 5-10 reps Sumo Deadlift High-Pulls with Barbell (light)
- 5-10 reps Push Press with Barbell (light)
- 30 sec Air Bike or Light Bike Erg(Moderate pace to elevate heart rate.)
Scaling Options
Intermediate
Reduce weights and reps for moderate difficulty.
- 1
sumo deadlift high pull
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 2
push press
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce weights and reps for easier difficulty.
- 1
sumo deadlift high pull
Reduce weight.
Weight: 55/35 lbs (25/16 kg)
- 2
push press
Reduce weight.
Weight: 55/35 lbs (25/16 kg)