For TimeMetconBenchmark30:00
Roy
5 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
5 rounds
- 1Deadlift15 reps
225/155 lbs (102/70 kg)
- 2Box Jump20 reps
24/20 in box height.
- 3Pull-Up25 reps
Partition the movements as needed.
Note: Ensure proper form, especially on Deadlifts to prevent injuries.
Coaching Tips
Strategy
- 1Keep a steady pace on the deadlifts to avoid fatigue early in the round.
- 2Break the pull-ups into manageable sets to maintain form.
- 3Use the box jump as a recovery movement to keep heart rate up without burning out.
Safety Considerations
Technical Focus
Monitor form on deadlifts and pull-ups 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
Lighter weights and fewer reps for access.
- 1
deadlift
Weight: 185/125 lbs (84/57 kg)
- 2
box jump
Lower box height to 20/16 in.
- 3
pull up
Use a band for assistance.
Scaled
Adaptive for beginners to start safely.
- 1
deadlift
Use an empty bar or lighter weight.
Weight: 135/85 lbs (61/39 kg)
- 2
box jump
Box Step-Ups instead of jumps.
- 3
pull up
Jumping Pull-Ups instead of regular.