For TimeMetconWeightliftingBenchmark
Fat Eddie
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
20Back Squat
↳ 225/155 lbs (102/70 kg)
50 mProwler Sprint
↳ 180/130 lbs (82/59 kg)
20Deadlift
↳ 315/225 lbs (143/102 kg)
50 mProwler Sprint
↳ 180/130 lbs (82/59 kg)
20Shoulder Press
↳ 135/95 lbs (61/43 kg)
50 mProwler Sprint
↳ 180/130 lbs (82/59 kg)
Coaching Tips
Strategy
- 1Break up the Back Squats into manageable sets (e.g., 5 sets of 4) to avoid excessive fatigue.
- 2Pace the Prowler Sprints; pushing too hard can lead to burnout before the next strength segment.
- 3Prioritize form over speed when performing Deadlifts to avoid injury; consider dropping weight if form breaks down.
- 4For Shoulder Presses, consider using a push press technique if you're feeling fatigued to save energy for the final Prowler Sprint.
- 5Stay mentally focused; visualize completing each segment before starting.
- 6Use short, strategic rests to maintain intensity without losing control.
Safety Considerations
Technical Focus
Maintain a neutral spine during squats and deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10-15 Shoulder Dislocates - 30 sec
- 10-12 each side Thoracic Rotations - 30 sec
Activation:
2 rounds- 5-10 Back Squat (empty bar) - 30 sec(Focus on depth and form.)
- 20m Prowler Push (light load) - 30 sec
- 5-10 Shoulder Press (light load or bodyweight) - 30 sec(Working on full range of motion.)
Scaling Options
Intermediate
Reduce weight and complexity for more manageable loads.
- 1
back squat
Use lighter barbell.
Weight: 180/125 lbs (82/57 kg)
- 2
deadlift
Use lighter barbell.
Weight: 250/175 lbs (113/79 kg)
- 3
shoulder press
Use lighter barbell.
Weight: 95/65 lbs (43/29 kg)
Scaled
Significantly reduce weight and modify movements for accessibility.
- 1
back squat
Use lighter barbell or bodyweight.
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
Use lighter barbell.
Weight: 135/95 lbs (61/43 kg)
- 3
shoulder press
Use lighter barbell or dumbbells.
Weight: 65/45 lbs (29/20 kg)