For TimeMetconBenchmark
Linchpin Test 5
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
20Back Squat
↳ 225/155 lbs (102/70 kg)
3219 mRun
20Back Squat
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Pace the run to save energy for the heavy squats; try to maintain a steady, manageable pace.
- 2Break up the back squats if needed; consider 10-10 instead of all 20 at once to maintain form throughout.
- 3Use an adequate warm-up set to prep for the heavy squats; make sure your legs are ready before tackling the prescribed weight.
- 4Stay focused on your breathing during the run, which will help to optimize your performance in the squats that follow.
- 5During squats, ensure proper depth to engage the glutes and quads effectively.
Safety Considerations
Technical Focus
Maintain a neutral spine and prevent the knees from caving in during the squats.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min
Mobility Work:
- 10 each side Hip Openers(Focus on deep stretches.)
- 10-15 Bodyweight Squats(Get comfortable with the squat depth.)
- 10 each side Ankle Mobility Drills(Maintain ankle flexibility for squats.)
Activation Exercises:
3 rounds- 5-10 Goblet Squats (light weight)(Warm up the squat movement.)
- 5 each leg Dynamic Lunges(Activate the leg muscles.)
- 30 sec High Knees(Elevate heart rate and prepare for the run.)
Scaling Options
Intermediate
Reduce the weight for the squats and shorten the run distance.
- 1
back squat
Use lighter weight for back squats.
Weight: 180/125 lbs (82/57 kg)
- 2
run
Shorten the run to 1 mile.
Scaled
Further reduce the weight for squats and distance of the run.
- 1
back squat
Use significantly lighter weights for beginners.
Weight: 135/95 lbs (61/43 kg)
- 2
run
Walk or jog for 800 meters.