OtherWeightliftingBenchmark
Steward
6 Rounds
Weightlifting
Solo
Workout Details
Other
6 Rounds for Load:
5Bench Press
5Back Squat
5Deadlift
3 minRest
Coaching Tips
Strategy
- 1Focus on maintaining a controlled tempo during each lift for strength development.
- 2Consider breaking the sets into smaller sets if fatigue sets in, especially for bench press and squats.
- 3Utilize the rest time effectively to recover fully between rounds; consider active recovery like light stretching or mobility work.
- 4Prioritize form over load; it's better to lift lighter with good technique than to risk injury with heavier weights.
- 5Keep the transitions between lifts efficient to minimize downtime.
Safety Considerations
Technical Focus
Watch for proper bracing and bar path during the lifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Hold a light pace.)
Mobility:
- 5-10 Chest Stretch(Focus on opening up the chest.)
- 5-10 Hip Flexor Stretch(To prepare for squats.)
- 5-10 Hamstring Stretch(To prepare for deadlifts.)
Activation:
2 rounds- 5-10 Push-Up(Light warm-up for the chest.)
- Air Squat - 30 sec(Focus on form and depth.)
- Kettlebell Deadlift - 30 sec(Light weight to activate the posterior chain.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
bench press
Weight: 140/90 lbs (63/41 kg)
- 2
back squat
Weight: 160/110 lbs (73/50 kg)
- 3
deadlift
Weight: 180/130 lbs (82/59 kg)
Scaled
Reduce weights by ~40%.
- 1
bench press
Weight: 100/65 lbs (45/30 kg)
- 2
back squat
Weight: 120/80 lbs (55/36 kg)
- 3
deadlift
Weight: 140/95 lbs (64/43 kg)