Seven Deadly Sins
Workout Details
For Time:
↳ 185/135 lbs (84/61 kg)
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Break up the Chest-to-Bar Pull-Ups early to maintain a good rhythm, especially if they are challenging.
- 2For the Toes-to-Bar, focus on keeping a tight core, and consider breaking them into sets of 5 if needed to avoid fatigue.
- 3Pace the Deadlifts; consider switching to singles if needed, especially when fatigued to maintain form.
- 4Plan the Double-Unders; if they're not your strong suit, smaller sets may enhance efficiency.
- 5Maintain a steady pace on Box Jumps to avoid burning out before the next high-intensity movements.
- 6Approach Burpees with a steady rhythm, using them as active recovery between more intense movements.
Safety Considerations
Technical Focus
Ensure full extension at the bottom and proper form throughout the movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on smooth strokes, getting heart rate up.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Open up hips for squats and jumps.)
- 10 reps Shoulder Dislocates(Using a band or dowel, focus on shoulder mobility.)
- 30 sec each side Ankle Stretch(Prepare ankles for box jumps and cleans.)
Activation:
2 rounds- 10 Air Squats(Engage the lower body, focus on depth.)
- 10 Push-Ups(Activate chest and triceps.)
- 10 Kipping Swings on Pull-Up Bar(Prepare for the pull-ups.)
Scaling Options
Intermediate
Reduce load and modify movements to improve form and accessibility.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
toes to bar
Knees-to-Elbows
- 3
deadlift
Regular Deadlift at reduced weight
Weight: 148/108 lbs (/ kg)
- 4
double under
Single Unders
- 5
box jump
Lower box height to step ups
- 6
burpee
Saw patterns, step-up burpees like a squat thrust
- 7
clean
Power Clean to reduce the weight
Weight: 148/108 lbs (/ kg)
Scaled
Significantly reduce the complexity and intensity of the movements.
- 1
chest to bar pull up
Ring Rows
- 2
toes to bar
Leg Raises
- 3
deadlift
Regular Deadlift at lighter weight
Weight: 111/85 lbs (/ kg)
- 4
double under
Single Unders
- 5
box jump
Box Step-Ups
- 6
burpee
Forward Shoulder Push-ups with lower difficulty
- 7
clean
Deadlifts instead of cleans
Weight: 111/85 lbs (/ kg)