For TimeMetcon
Heavy Back Squat Flashpoint
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds For Time:
15Back Squat
↳ 155/105 lbs (70/48 kg)
400 mRun
Coaching Tips
Strategy
- 1Maintain consistent pacing during the runs to keep a steady heart rate.
- 2Break the back squats into manageable sets if fatigue sets in (e.g., 10-5).
- 3Use the run to recover your breathing before the next set of squats.
- 4Plan for a quick transition from squats to the run, keeping rest minimal.
Safety Considerations
Technical Focus
Ensure proper depth in back squats to prevent knee and back injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Focus on light, relaxed running.)
Mobility:
- 30 sec each leg Hip Flexor Stretch
- 10 each direction Ankle Circles
- 10 Air Squats(Focus on depth and form.)
Activation:
2 rounds- 5 Back Squat (Empty Bar)(Focus on form.)
- 200 Run (Easy Pace)(Warm up legs with controlled pace.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
back squat
Reduced weight to focus on form.
Weight: 125/85 lbs (57/39 kg)
- 2
run
Maintain the same distance.
Scaled
Reduce weight by ~40% and modify movements.
- 1
back squat
Reduce weight significantly for comfort.
Weight: 95/65 lbs (43/29 kg)
- 2
run
450m Walk instead of run.