For TimeMetconBenchmark10:00
WOD: “Open 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Bar Facing Burpee
Original WOD
For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (225/155 lbs) Bar Facing Burpees
Coaching Tips
Strategy
- 1Pace yourself through the ladder; avoid starting too fast to maintain form and energy throughout the WOD.
- 2Consider breaking deadlift sets after 5 reps early on to maintain form and prevent fatigue.
- 3For bar facing burpees, keep a steady rhythm to avoid burnout; focus on quick transitions between the bar and the burpee.
- 4Use a 1-2 breath strategy between deadlift reps to keep your heart rate controlled during this ladder format.
- 5Micro-rest after larger sets of burpees to maintain speed and energy for the later rounds.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid rounding of the back and maintain a neutral spine.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Dynamic Warm-Up (e.g., light jog, mobility) - 2-3 min(Focus on full body movements.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Back Stretch - 30 sec(Focus on keeping the spine neutral.)
- 10 Shoulder Dislocates with PVC or Band
Activation Sets:
2 rounds- 5 Deadlift (light weight)(Focus on form.)
- 5 Bar Facing Burpees (slow pace)(Emphasize controlled landings and transitions.)
Scaling Options
Intermediate
Reduce weights to 185/125 lbs for deadlifts.
- 1
deadlift
Weight: 185/125 lbs (84/57 kg)
- 2
bar facing burpee
Scaled
Reduce weights to 135/95 lbs for deadlifts, and modify burpees to regular burpees.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
bar facing burpee
Regular Burpees (no bar facing)