For TimeMetconWeightliftingBenchmark
Sugar Daddy
21-15-9
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
400 mRun
Coaching Tips
Strategy
- 1Pace yourself on the runs; controlling your breath helps maintain endurance for the deadlifts.
- 2Try to keep deadlifts in unbroken sets; if necessary, drop the bar and reset for each rep instead of resting at the top.
- 3Focus on maintaining a consistent running speed to prevent fatigue before transitioning to deadlifts.
- 4Use the first round as a gauge for pacing on the following rounds; adjust based on how you feel after the first run.
- 5Be mindful of your form, especially on the last set where fatigue can lead to breakdown.
Safety Considerations
Technical Focus
Ensure proper lifting technique to avoid rounding the back during the deadlift.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run(Moderate pace to warm up the legs.)
Mobility:
- 2 Hamstring Stretch - 30 sec
- 2 Hip Flexor Stretch - 30 sec
- 5-10 Shoulder Pass-Throughs
Activation:
2 rounds- 5 Deadlift (Empty Bar)(Focus on form and technique.)
- 200m Run (Light Jog)(Focus on a fast but controlled pace.)
Scaling Options
Intermediate
Reduce deadlift weight by approximately 20% and shorten run distance if needed.
- 1
deadlift
Weight: 180/125 lbs (81.65/56.7 kg)
Scaled
Reduce deadlift weight by approximately 40% and shorten run distance.
- 1
deadlift
Weight: 135/95 lbs (61.23/43.09 kg)