For TimeMetconBenchmark20:00
Ralph
4 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
4 rounds
- 1Deadlift8 reps
250/175 lbs (113/79 kg)
- 2Burpee16 reps
- 3Rope Climb3 reps
15 ft
- 4Run600 m
Coaching Tips
Strategy
- 1Maintain a strong core and back positioning during deadlifts.
- 2Efficient burpee transitions can save time.
- 3Scale rope climbs with modified versions if necessary.
Safety Considerations
Technical Focus
Focus on form for deadlifts and rope climbs to prevent injury.
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 deadlift load to 185/125 lbs, reduce rope climbs to 2 per round.
- 1
deadlift
Reduce deadlift load.
Weight: 185/125 lbs (84/57 kg)
- 2
rope climb
Reduce rope climbs to 2 per round.
Scaled
Deadlifts to 135/95 lbs for men and women, scale rope climbs to pull-ups or ring rows.
- 1
deadlift
Deadlifts to 135/95 lbs.
Weight: 135/95 lbs (61/43 kg)
- 2
rope climb
Scale to 2 Pull-Ups or 2 Ring Rows per round.