For TimeMetconBenchmark
The Gnar Bar
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
12Deadlift
↳ 185/125 lbs (84/57 kg)
9Bar-Facing Burpee
6Front Squat
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Break up deadlifts into 2 sets if necessary to maintain form.
- 2Aim to keep bar-facing burpees consistent in pace to avoid fatigue; practice rhythmic breathing during transitions.
- 3For front squats, focus on depth and maintaining an upright torso to maximize effectiveness and prevent injury.
- 4Consider micro-rests between movements if needed to maintain intensity throughout the rounds, especially during the burpees.
- 5Transition quickly between exercises to minimize rest time and keep the heart rate elevated.
Safety Considerations
Technical Focus
Maintain a neutral spine throughout the deadlift and front squat to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Match the target pace to the deadlift intensity.)
Mobility:
- 5 per side Hip Flexor Stretch(To improve front squat depth.)
- 10 Shoulder Dislocates(Increase shoulder mobility for better bar position.)
- 10 per direction Ankle Rolls(Ensure stability during squats.)
Activation:
3 rounds- 6 Deadlift (Light)(Focus on form with a lighter weight.)
- 3 Bar-Facing Burpee (Slow Tempo)(Set up for rhythm without fatiguing.)
- 4 Front Squat (Light)(Keep the bar in a front rack position to prepare.)
Scaling Options
Intermediate
Reduce deadlift and front squat weights by approximately 20%.
- 1
deadlift
Weight: 150/100 lbs (68/45 kg)
- 2
front squat
Weight: 150/100 lbs (68/45 kg)
- 3
bar facing burpee
Maintain burpee standard.
Scaled
Reduce deadlift and front squat weights by approximately 40%.
- 1
deadlift
Weight: 110/75 lbs (50/34 kg)
- 2
front squat
Weight: 110/75 lbs (50/34 kg)
- 3
bar facing burpee
Maintain burpee standard.