For TimeMetconWeightliftingBenchmark40:00
Hidalgo
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
40:00
- 1Run3.2 km2.0 miles
- 2Rest120 seconds
- 3Squat Clean20 reps
135/95 lbs (61/43 kg)
- 4Box Jump20 reps
24/20 in box height
- 5Overhead Walking Lunge20 reps
45/25 lbs (20/11 kg)
- 6Box Jump20 reps
24/20 in box height
- 7Squat Clean20 reps
135/95 lbs (61/43 kg)
- 8Rest120 seconds
- 9Run3.2 km2.0 miles
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the squats and lunges.
- 2Focus on steady breathing during overhead walking lunges to stabilize the core.
Safety Considerations
Technical Focus
Monitor squatting form during squat cleans.
Recommended Warm-Up
General Cardio
- 3 min 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 volume or weights slightly
- 1
squat clean
Weight: 95/65 lbs (43/29 kg)
- 2
overhead lunge
Weight: 35/20 lbs (16/9 kg)
- 3
run
Scaled
Use bodyweight movements or reduce weights significantly
- 1
squat clean
Bodyweight only
Weight: 45/35 lbs (20/16 kg)
- 2
overhead lunge
Bodyweight only
- 3
run
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