For TimeMetconBenchmark20:00
The Fuhrmannator
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
6 rounds
- 1Run100 m
- 2Burpee5 reps
- 3Kettlebell Swing10 reps
53/35 lbs (24/16 kg)
- 4Deadlift15 reps
95/65 lbs (43/29 kg)
- 5Back Squat20 reps
95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the runs and avoid sprinting too hard at the start.
- 2Break the burpees into sets if necessary to maintain form.
- 3Use your hips for the kettlebell swings and keep the core tight during the deadlifts and back squats.
Safety Considerations
Technical Focus
Ensure proper form on heavy deadlifts and squats.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Air Squat
- 5 Inchworm
- 10 Kettlebell Deadlift(Use light weight.)
Scaling Options
Intermediate
53/35 lb kettlebell, 115/85 lb deadlifts, and back squats
- 1
kettlebell swing
53/35 lb Kettlebell
Weight: 53/35 lbs (24/16 kg)
- 2
deadlift
115/85 lb Deadlifts
Weight: 115/85 lbs (52/39 kg)
- 3
back squat
115/85 lb Back Squats
Weight: 115/85 lbs (52/39 kg)
Scaled
35/26 lb kettlebell, 75/55 lb deadlifts and back squats
- 1
kettlebell swing
35/26 lb Kettlebell
Weight: 35/26 lbs (16/12 kg)
- 2
deadlift
75/55 lb Deadlifts
Weight: 75/55 lbs (34/25 kg)
- 3
back squat
75/55 lb Back Squats
Weight: 75/55 lbs (34/25 kg)