For TimeMetconBenchmark
The Inferno
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
100Double-Under
35Air Squat
30Deadlift
↳ 165/115 lbs (75/52 kg)
75Double-Under
35Air Squat
20Deadlift
↳ 185/135 lbs (84/61 kg)
50Double-Under
35Air Squat
10Deadlift
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break the double-unders into manageable sets (e.g., 25s) to avoid burnout.
- 2Keep the air squats constant; aim to complete them unbroken to maintain pacing.
- 3For the deadlifts, prioritize form over speed; if you feel your form breaking down, consider dropping the weight.
- 4Utilize a consistent breathing rhythm, especially when shifting between movements.
- 5Plan your transitions to minimize downtime between movements.
Safety Considerations
Technical Focus
Ensure proper form on deadlifts to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- Skip Rope - 2 min easy(Focus on light jumping.)
Mobility Work:
- Hip Flexor Stretch - 1 min per side(Hold each side to improve squat depth.)
- Hamstring Stretch - 1 min per side(Focus on flexibility for deadlifts.)
- Shoulder Dislocations - 1 min(Use a band or PVC pipe.)
Movement Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 10 Deadlift (light)(Use a lighter weight to practice form.)
- 30 Single-Under(Perform to prepare for double-unders.)
Scaling Options
Intermediate
Reduce deadlift weight by 20%
- 1
double under
- 2
air squat
- 3
deadlift
Weight: 130/90 lbs (59/41 kg)
Scaled
Reduce deadlift weight by 40% and modify double-unders
- 1
double under
Single-Unders
- 2
air squat
- 3
deadlift
Weight: 100/70 lbs (45/32 kg)