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Dan
4 Rounds
Weightlifting
Monostructural
Solo
Workout Details
Other
4 Rounds for Load and Time:
21Overhead Squat
400 mRun
Coaching Tips
Strategy
- 1Start with a manageable weight for the overhead squats to ensure good form throughout all 4 rounds.
- 2Pace the run to conserve energy for the overhead squats, especially in later rounds.
- 3Keep the overhead squats unbroken if possible; however, consider taking a breath or micro-resting at the top if needed.
- 4Focus on strong core engagement during the squat, which can help maintain proper posture and depth.
- 5During the run, maintain an efficient stride and breathing pattern to optimize performance.
Safety Considerations
Technical Focus
Ensure proper shoulder stability during the overhead squat to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Easy pace to warm-up the body.)
Mobility for Overhead Squats:
- 10-15 Shoulder Dislocates(Use a band or PVC.)
- 5 each side Hip Flexor Stretch(Hold each side for 15-30 seconds.)
- 5 each side Ankle Dorsiflexion Stretch(Focus on flexibility for deeper squats.)
Activation for Performance:
2 rounds- Overhead Press with Light Weight - 30 sec(Focus on control and stability.)
- 10-15 Air Squats(Emphasize depth and keeping the chest up.)
- 5 Inchworms(Warm up the shoulders and core.)
Scaling Options
Intermediate
Reduce weight for overhead squats by ~20% and maintain run distance.
- 1
overhead squat
Use lighter weight for stability.
Weight: 95/65 lbs (43/29 kg)
- 2
run
Maintain 400m run.
Scaled
Reduce weight for overhead squats by ~40%, maintain run distance.
- 1
overhead squat
Use lighter weight for stability.
Weight: 65/45 lbs (29/20 kg)
- 2
run
Maintain 400m run.