Chad (2006)
Workout Details
For Time (in a Team of 4):
↳ 100/100 lbs (45/45 kg)
(each)
↳ 190/190 lbs (86/86 kg)
↳ 45/45 lbs (20/20 kg)
(each)
↳ 190/190 lbs (86/86 kg)
↳ 50/50 lbs (23/23 kg)
(each)
↳ 190/190 lbs (86/86 kg)
↳ 45/45 lbs (20/20 kg)
(each)
↳ 190/190 lbs (86/86 kg)
400m Weighted Walk/Run (190 lbs) (together)
Coaching Tips
Strategy
- 1Keep a steady pace during the weighted walks/runs to avoid early fatigue.
- 2Break up heavy lifts into smaller sets if needed, especially on deadlifts and thrusters (e.g., 5-10 reps at a time).
- 3Focus on maintaining form during the squats and presses; lower weights if necessary to achieve proper technique.
- 4During team transition, minimize downtime. Hand off equipment quickly and efficiently to stay on track.
- 5Encourage teammates to push through the last set of weighted runs together for a strong finish.
Safety Considerations
Technical Focus
Ensure proper lifting technique for all weighted movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Light jog to prepare for the run.)
Mobility:
2 rounds- 5 per side Hip Flexor Stretch(Hold stretch for 15-30 seconds.)
- 10 reps Shoulder Dislocates(Use a band to loosen shoulders.)
- 30 sec Squat Holds(Focus on depth and form.)
Activation:
3 rounds- 10 reps Air Squats(Focus on form and depth.)
- 8-10 reps Push Ups(Keep body in a straight line.)
- 5-8 reps Deadlifts with Light Weight(Use lighter weight to practice form.)
Scaling Options
Intermediate
Reduce weights to approximately 20% less than RX weights.
- 1
run
Weight: 190/190 lbs (/ kg)
- 2
deadlift
Weight: 80/80 lbs (/ kg)
- 3
thruster
Weight: 35/35 lbs (/ kg)
- 4
sandbag front squat
Weight: 40/40 lbs (/ kg)
- 5
push press
Weight: 35/35 lbs (/ kg)
Scaled
Reduce weights to approximately 40% less than RX weights.
- 1
run
Weight: 150/150 lbs (/ kg)
- 2
deadlift
Weight: 60/60 lbs (/ kg)
- 3
thruster
Weight: 25/25 lbs (/ kg)
- 4
sandbag front squat
Weight: 30/30 lbs (/ kg)
- 5
push press
Weight: 25/25 lbs (/ kg)