Tearjerker
5 Rounds
Workout Details
5 Rounds for Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself, especially on the Assault Air Bike, as it can tire you out quickly.
- 2Aim to keep the Push Press and Front Squat sets unbroken, but consider breaking Sumo Deadlift High-Pulls into smaller sets if needed to maintain form.
- 3Focus on smooth transitions between movements to keep your time efficient.
- 4Keep your core engaged throughout the Sit-Ups to prevent lower back strain.
- 5Monitor your breathing and maintain a steady rhythm throughout this WOD.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during Push Press and Front Squats to prevent shoulder impingement.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min easy
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each leg Hip Flexor Stretch
- 30 sec each side Ankle Mobility Stretch
Activation:
2 rounds- 5-10 Push Press (PVC or light barbell)
- 8-12 Sit-Ups
- 5-10 Sumo Deadlift High-Pull (light weight)
- 5-10 Front Squat (PVC or light barbell)
Scaling Options
Intermediate
Reduce weights and adjust movements for skill level.
- 1
push press
Reduce weight by approximately 20%
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlift high pull
Reduce weight by approximately 20%
Weight: 75/55 lbs (34/25 kg)
- 3
front squat
Reduce weight by approximately 20%
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce weights and substitute movements if necessary.
- 1
push press
Reduce weight by approximately 40%
Weight: 55/35 lbs (25/16 kg)
- 2
sumo deadlift high pull
Reduce weight by approximately 40%
Weight: 55/35 lbs (25/16 kg)
- 3
front squat
Reduce weight by approximately 40%
Weight: 55/35 lbs (25/16 kg)