For TimeMetconBenchmark
Walk It Out
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
25-20-15 Deadlifts (155/105 lbs)
Deadlift
↳ 155/105 lbs (70/48 kg)
50m Double Kettlebell Farmer's Carry (2x70/53 lbs)
Walking Lunge
50 mDouble Kettlebell Farmer's Carry
↳ 70/53 lbs (32/24 kg)
Complete after each full set
30-20-10 Walking Lunges
50m Double Kettlebell Farmer's Carry (2x70/53 lbs)
Coaching Tips
Strategy
- 1Break the deadlifts into manageable sets, especially the heavier sets, to maintain form and avoid fatigue.
- 2Aim to keep walking lunges unbroken if possible, but consider micro-rests if needed to maintain form.
- 3Transition quickly between movements, particularly after the kettlebell carries, to keep the intensity high.
- 4Use the 1-minute rest strategically to recover and refocus, but avoid sitting down to keep the heart rate elevated.
- 5Pay close attention to grip strength during kettlebell carries, and adjust weights if necessary.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace to warm-up.)
Mobility:
- 1 min each side Hip Flexor Stretch
- 1 min each side Quadriceps Stretch
- 1 min each side Hamstring Stretch
Activation:
2 rounds- 10-12 Deadlift with light weight(Use just the barbell or light weights.)
- 10-15 Walking Lunge
- 50m Kettlebell Carry (light weight)(Keep a strong grip.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and ensure movements are performed with good form.
- 1
deadlift
Weight: 125/85 lbs (57/39 kg)
- 2
double kettlebell farmers carry
Weight: 55/40 lbs (25/18 kg)
Scaled
Reduce weights by approximately 40% and make movement modifications where necessary.
- 1
deadlift
Weight: 95/65 lbs (43/29 kg)
- 2
double kettlebell farmers carry
Weight: 40/30 lbs (18/14 kg)