For TimeMetconBenchmark20:00
Stephen
30-25-20-15-10-5
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
30-25-20-15-10-5
- 1GHD Sit-Up
- 2Back Extension
- 3Knees-to-Elbow
- 4Romanian Deadlift
95/65 lbs (43/29 kg)
This workout features a descending rep scheme.
Note: Use proper form for all movements to avoid injury.
Coaching Tips
Strategy
- 1Maintain a steady pace throughout to manage fatigue.
- 2Focus on core engagement during GHD Sit-Ups and Knees-to-Elbows.
Safety Considerations
Technical Focus
Ensure proper hip hinge for deadlifts
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Thoracic Spine Stretch
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce Romanian Deadlift weights.
- 1
romanian deadlift
Reduce weights
Weight: 75/55 lbs (34/25 kg)
Scaled
Lighten Romanian Deadlift weights further.
- 1
romanian deadlift
Bar only or empty bar (45 lbs)
Weight: 45/35 lbs (20/16 kg)