For TimeMetconBenchmark
The Quick and the Dead
3-9-15-21-15-9-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
3-9-15-21-15-9-3 reps of:
Deadlift
↳ 205/145 lbs (93/66 kg)
Box Jump
Coaching Tips
Strategy
- 1Pace yourself in the early rounds to maintain strength for the heavier sets later.
- 2Consider breaking up the deadlifts into manageable sets if your form begins to break down after the first few rounds.
- 3For box jumps, focus on landing softly to absorb impact and prevent injury.
- 4Transition quickly between deadlifts and box jumps to maintain heart rate and intensity.
- 5Keep your hips low during deadlifts and drive through your heels for optimal lift.
Safety Considerations
Technical Focus
Maintain a neutral spine during the deadlift; avoid rounding the back.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Light effort)
Mobility Focus:
- Hamstring Stretch - 30 sec each side(Focus on lengthening the hamstrings)
- Hip Flexor Stretch - 30 sec each side(Open up the hips)
- Ankle Mobility - 30 sec each side(Improve ankle flexibility for box jumps)
Activation Drill:
2 rounds- 5-10 Deadlift (Empty Barbell)(Focus on form)
- 5-10 each leg Box Step-Ups(Get used to the height)
Skill Practice:
- 3-5 Deadlift (Light Weight)(Ensure correct technique)
- 3-5 Box Jump Focus(Focus on jump height and landing)
Scaling Options
Intermediate
Reduce weights and complexity for moderate fitness level
- 1
deadlift
Weight: 165/115 lbs (75/52 kg)
- 2
box jump
Reduce jump height (20/16 in)
Scaled
Further reduce weights and complexity for beginner fitness level
- 1
deadlift
Weight: 125/95 lbs (57/43 kg)
- 2
box jump
Box Step-Ups instead of jumps