For TimeMetconBenchmark25:00
Bruck
Monostructural
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
25:00
4 rounds
- 1Run400 m
- 2Back Squat24 reps
185/135 lbs (84/61 kg)
- 3Shoulder-to-Overhead24 reps
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on pacing during the runs to maintain effort across all rounds.
- 2Break the squats and jerks into manageable sets if necessary to avoid fatigue.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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 to 95/65 lbs for Back Squats and 75/55 lbs for Jerks.
- 1
back squat
Weight: 95/65 lbs (43/29 kg)
- 2
shoulder to overhead
Weight: 75/55 lbs (34/25 kg)
Scaled
Perform bodyweight squats and reduce weight for Jerks to 45 lbs.
- 1
back squat
Bodyweight
- 2
shoulder to overhead
Weight: 45/35 lbs (20/16 kg)