For TimeMetconBenchmark30:00
Tuder
Monostructural
Gymnastics
Weightlifting
Partner
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Single-Under188 reps0
- 2Row30 calories30 cal
3 rounds
- 1Deadlift1 reps
365/245 lbs (165/111 kg)
- 2Wall Ball20 reps
20/14 lbs (9/6 kg)
- 3American Kettlebell Swing19 reps
53/35 lbs (24/16 kg)
- 4Burpee9 reps
Coaching Tips
Strategy
- 1Alternate rounds with your partner effectively to maximize efficiency.
- 2Focus on maintaining good form during the Deadlifts and Wall Balls to prevent injury.
- 3Pace yourself on the Row to ensure you have enough energy for the subsequent rounds.
Safety Considerations
Technical Focus
Watch for proper deadlift form to avoid injury
Recommended Warm-Up
General Cardio
- 3 min 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 Good Morning
- 5 Inchworm
- 10 Air Squat
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights and modified reps for safety.
- 1
deadlift
Lighter weights for all deadlifts.
Weight: 275/185 lbs (125/84 kg)
- 2
wall ball
Reduced wall ball weight.
Weight: 14/10 lbs (6/4 kg)
- 3
kettlebell swing
Lighter kettlebell.
Weight: 35/26 lbs (16/12 kg)
- 4
burpee
Standard burpees.
Scaled
Modified versions with less intensity and lighter weights.
- 1
deadlift
Scaled to lighter deadlift weights.
Weight: 225/155 lbs (102/70 kg)
- 2
wall ball
Scaling down the wall ball weight.
Weight: 10/6 lbs (4/3 kg)
- 3
kettlebell swing
Using a lighter kettlebell.
Weight: 26/18 lbs (12/8 kg)
- 4
burpee
Standard burpees.