For TimeMetconBenchmark
The Deep End
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
500 mRun
5Squat Clean
Bodyweight
10Burpee
20Deadlift
Bodyweight
Coaching Tips
Strategy
- 1Pace yourself on the run to maintain energy for the squat cleans and burpees.
- 2Keep the squat cleans unbroken if possible, but if fatigue sets in, break them into manageable sets of 3-2.
- 3For burpees, focus on form and speed—avoid curling your body and ensure a strong extension at the top.
- 4During deadlifts, maintain a flat back and engage your core, keeping the load close to your body for optimal form.
- 5Transition quickly between movements to minimize downtime; plan your setup ahead.
Safety Considerations
Technical Focus
Ensure proper form on all movements to prevent injury, especially during the squat cleans and deadlifts.
Recommended Warm-Up
General Warm-Up:
- 500m Run - 2-3 min(Easy pace)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates - 1 min
- 10 reps Torso Twists - 1 min
Activation:
2 rounds- 10 reps Air Squats(Focus on form)
- 5 reps Burpees(A few quick ones to get the heart rate up)
- 30 sec Plank Hold(Engage your core)
Scaling Options
Intermediate
Reduce distance on the run to 400m; decrease reps for squat cleans to 4, burpees to 8, and deadlifts to 15.
- 1
run
Reduce distance to 400m
- 2
squat clean
Reduce reps to 4
- 3
burpee
Reduce reps to 8
- 4
deadlift
Reduce reps to 15
Scaled
Reduce distance on the run to 300m; reduce reps for squat cleans to 3, burpees to 5, and deadlifts to 10.
- 1
run
Reduce distance to 300m
- 2
squat clean
Reduce reps to 3
- 3
burpee
Reduce reps to 5
- 4
deadlift
Reduce reps to 10