For TimeMetconBenchmark
Tumilson
8 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
8 Rounds For Time:
200 mRun
11Dumbbell Burpee Deadlift
↳ 60/40 lbs (27/18 kg)
Original WOD
8 Rounds For Time: 200m Run 11 Dumbbell Burpee Deadlifts (2x 60/40 lbs)
Coaching Tips
Strategy
- 1Start off at a manageable pace to maintain consistency over 8 rounds.
- 2Consider breaking the Dumbbell Burpee Deadlifts into smaller sets (e.g., 5-6 reps) if fatigue sets in.
- 3Focus on your breath during the run to help with pacing and recovery between movements.
- 4Use a smooth and controlled motion for the dumbbells, prioritizing form over speed to prevent injury.
- 5Stay engaged in your core during both runs and deadlifts to protect your back.
Safety Considerations
Technical Focus
Ensure proper form during Burpee Deadlifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 200m Run - 1-2 min(Easy pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch
- 5 each side Shoulder Stretch
- 5 each side Hamstring Stretch
Activation:
2 rounds- 5 Burpee(Focus on form.)
- 5 Dumbbell Deadlift (light weight)(Engage your hamstrings and glutes.)
Scaling Options
Intermediate
Reduce weight and/or volume for less experienced athletes.
- 1
dumbbell burpee deadlift
Use lighter weights or reduce reps to 8.
Weight: 48/32 lbs (22/15 kg)
Scaled
Simplify movements or reduce intensity for beginners.
- 1
dumbbell burpee deadlift
Use lighter weights or perform a bodyweight variation such as the Burpee.
Weight: 36/24 lbs (16/11 kg)