For TimeMetconWeightliftingBenchmark
Marley
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
Part A
5 Rounds of:
10Bench Press
10Deadlift
10Back Squat
Part B
10 Rounds of:
500 mRun
75% max effort
3 minRest
Coaching Tips
Strategy
- 1In Part A, it is ideal to maintain steady pacing throughout the five rounds. Aim for unbroken sets on each lift if possible.
- 2For the Bench Press and Back Squat, focus on consistent rep speed to avoid fatigue. Consider resting for a short moment at the top of each rep if needed instead of dropping the weight too low.
- 3During Deadlifts, be mindful of maintaining a neutral spine; if form breaks, reduce the weight to maintain safety.
- 4In Part B, during the runs, keep a steady pace at 75% max effort. This is about maintaining a balance between speed and sustainability to not burn out too early.
- 5Use the 3 minutes of rest wisely. Stay hydrated and focus on deep breathing to prepare for the next round of running.
Safety Considerations
Technical Focus
Ensure proper form in all lifts to avoid injury, especially during heavy lifts.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 2 min Light Jog - 2 min(Get the heart rate up with a light jog.)
Mobility: 2-3 min
- 5 each side Shoulder Stretch - 30 sec(Focus on shoulder and chest flexibility.)
- 5 each side Hip Flexor Stretch - 30 sec(Open up the hip joints.)
- 5 each side Ankle Mobility - 30 sec(Ensure ankles are ready for squats and running.)
Activation: Mini-WOD
2 rounds- 10 PVC Overhead Squats(Use a PVC pipe to activate shoulders and legs.)
- 5 Deadlifts with light weight(Activate the essence of the Deadlift movement.)
- 5-10 Push-Ups(Warm up the chest and arms.)
Scaling Options
Intermediate
Reduce weight and possibly reps while maintaining movement integrity.
- 1
bench press
For Bench Press, 10 reps with lower weight.
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
For Deadlift, reduce weight.
Weight: 185/135 lbs (84/61 kg)
- 3
back squat
For Back Squat, lower weight.
Weight: 135/95 lbs (61/43 kg)
Scaled
Further reduce weights and/or reps for inclusivity.
- 1
bench press
10 Bench Press with lighter weight.
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
10 Deadlifts with lighter weight.
Weight: 135/95 lbs (61/43 kg)
- 3
back squat
10 Back Squats with lighter weight.
Weight: 95/65 lbs (43/29 kg)