For TimeMetconBenchmark30:00
Manion
7 Rounds
Monostructural
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
7 rounds
- 1Run400 m
- 2Back Squat29 reps
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on pacing during the run to maintain energy for the squats.
- 2Prioritize proper squat form to prevent injury, especially with high reps.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 30s Squat Hold
Activation
2 rounds- 10 Air Squat
- 10 Good Mornings
- 5 Inchworms
Activation
2 rounds- 10 Air Squat
- 10 Good Mornings
- 5 Inchworms
Activation
2 rounds- 10 Air Squat
- 10 Good Mornings
- 5 Inchworms
Scaling Options
Intermediate
Reduce back squat weight to 115/85 lbs.
- 1
back squat
Weight decrease
Weight: 115/85 lbs (52/39 kg)
Scaled
Reduce back squat weight to 95/65 lbs, increase volume of runs.
- 1
back squat
Weight decrease
Weight: 95/65 lbs (43/29 kg)