OtherWeightliftingMetconBenchmark
Timberlake
Weightlifting
Monostructural
Gymnastics
Solo
Workout Details
Other
Part A: 5 Rounds for Load
8Bench Press
8Deadlift
8Back Squat
Part B: 10 Rounds for Time
250 mRow
25 mBurpee Broad Jump
25Sit-Up
Time Cap: 40 minutes
Coaching Tips
Strategy
- 1For Part A, focus on maintaining good form—consider breaking the lifts into smaller sets if needed to maintain technique.
- 2For Deadlifts, keep the bar close to your body to protect your lower back.
- 3Use a steady pace for the Row—keep your strokes consistent to avoid fatigue in later movements.
- 4For Burpee Broad Jumps, utilize an explosive jump but make sure to land softly to minimize joint impact.
- 5In Part B, alternate between sections to avoid burnout—consider pacing your Sit-Ups accordingly.
Safety Considerations
Technical Focus
Ensure proper back alignment during lifting to avoid injury.
Recommended Warm-Up
Warm-Up:
- 5 min easy Row - 5 min
Mobility Work:
- 5 each side Shoulder Stretch(Focus on the shoulders to prepare for pressing.)
- 5 each side Hip Flexor Stretch(Open up the hips for squats.)
- 5 each side Hamstring Stretch(Ensure flexibility for deadlifts.)
Movement Prep:
2 rounds- 10 Empty Barbell Bench Press(Warm up the pressing muscles.)
- 10 Kettlebell Deadlift(Engage the posterior chain.)
- 10 Bodyweight Squats(Activate the legs.)
Scaling Options
Intermediate
Reduce weight by approximately 20% for all lifts.
- 1
bench press
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
Weight: 225/155 lbs (102/70 kg)
- 3
back squat
Weight: 185/125 lbs (84/57 kg)
Scaled
Reduce weight by approximately 40% for all lifts and modify movements where necessary.
- 1
bench press
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
Weight: 135/95 lbs (61/43 kg)
- 3
back squat
Weight: 95/65 lbs (43/29 kg)
- 4
burpee broad jump
Burpee to Vertical Jump