For TimeMetconBenchmark30:00
Abbate
Monostructural
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Run1.6 km1.0 miles
- 2Clean & Jerk21 reps
155/105 lbs (70/48 kg)
- 3Run800 m
- 4Clean & Jerk21 reps
155/105 lbs (70/48 kg)
- 5Run1.6 km1.0 miles
Coaching Tips
Strategy
- 1Pace the runs to maintain effort throughout the workout.
- 2Focus on form for the clean-and-jerk, especially as fatigue sets in.
Safety Considerations
Technical Focus
Watch for proper clean-and-jerk form to avoid injury
Recommended Warm-Up
General Cardio
- 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
Scaling Options
Intermediate
Reduce weight and decrease distance on runs.
- 1
clean and jerk
Reduce the weight for Clean & Jerk
Weight: 135/95 lbs (61/43 kg)
- 2
run
800m runs instead of 1 mile
Scaled
Lower weight and run distance.
- 1
clean and jerk
Lighten Clean & Jerk to just the bar or minimal weight
Weight: 95/65 lbs (43/29 kg)
- 2
run
500m run instead of 800m