OtherWeightliftingMetconBenchmark20:00
Bowie
Weightlifting
Gymnastics
Solo
Workout Details
Other
20:00
With a Running Clock for Load and Time:
10-8-6-4-2 reps of:
Back Squat
Increase weight each round
Then, 30-20-10 reps of:
Burpee
Alternating Lunge
V-Up
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Pace yourself during the Back Squats: try to avoid failure before moving on to the bodyweight movements.
- 2Keep a steady rhythm on Burpees; avoid going too fast to prevent fatigue.
- 3Break the V-Up sets into smaller manageable sets if needed.
- 4For Alternating Lunges, maintain a strong torso position to prevent back strain.
- 5Maintain proper form and a neutral spine during all movements to minimize injury.
Safety Considerations
Technical Focus
Watch for proper squat depth and knee alignment during Back Squats; ensure full extension in Burpees.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Light pace to warm up body.)
Mobility Work:
- 5 per side Hip Flexor Stretch
- 5 per side Thoracic Spine Rotations
- 5 per side Overhead Shoulder Stretch
Activation Set:
2 rounds- 5 Back Squat with PVC(Focus on form.)
- 5 Burpee Practice(Stay light on feet.)
- 5 V-Up to Hollow Hold(Engage core fully.)
Scaling Options
Intermediate
Reduce Back Squat weight by 20%.
- 1
back squat
Same movement with reduced weight.
Weight: 135/95 lbs (61/43 kg)
- 2
burpee
Same movement.
- 3
alternating lunge
Same movement.
- 4
v up
Same movement.
Scaled
Reduce Back Squat weight by 40%.
- 1
back squat
Same movement with reduced weight.
Weight: 95/65 lbs (43/29 kg)
- 2
burpee
Same movement.
- 3
alternating lunge
Same movement.
- 4
v up
Same movement.