For TimeMetcon
Savage Bar-Facing Burpee & Deadlift Fracture
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
2000 mRow
20Deadlift
↳ 315/215 lbs (143/98 kg)
25Bar-Facing Burpee
Coaching Tips
Strategy
- 1Pace yourself during the rowing; maintain a steady effort without going all out early.
- 2For deadlifts, focus on maintaining a strong back and use your legs to lift, breaking the set into manageable chunks if needed (e.g., 10-10).
- 3During bar-facing burpees, try to jump back into the push-up with control and land lightly to maintain pace.
- 4Plan short rest breaks, especially after the deadlifts to recover before the burpees, but avoid pausing too long to keep the heart rate up.
Safety Considerations
Technical Focus
Ensure proper back positioning during deadlifts to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Light effort to elevate heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10-15 Shoulder Dislocations - 1 min
- 10 Cat-Cow Stretch - 1 min
Activation:
2 rounds- 5-10 Deadlift (light weight)(Focus on form.)
- 5 Burpees(Practice the jump over bar.)
Scaling Options
Intermediate
Reduce deadlift weight by 20% (250/175 lbs) and modify row distance to 1500m.
- 1
deadlift
Reduce weight
Weight: 250/175 lbs (113/79 kg)
- 2
row
Reduce distance to 1500m
Scaled
Reduce deadlift weight by 40% (190/130 lbs) and row distance to 1000m. Modify burpees to step-back burpees if needed.
- 1
deadlift
Reduce weight
Weight: 190/130 lbs (86/59 kg)
- 2
row
Reduce distance to 1000m
- 3
bar facing burpee
Step-back burpees