For TimeMetconBenchmark25:00
Midline Madness
6 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
25:00
6 Rounds For Time:
400 mRun
50 ftYoke Carry
↳ 380/300 lbs (172/136 kg)
Coaching Tips
Strategy
- 1Pace the runs to maintain stamina across all 6 rounds. Consider a slightly slower pace to ensure you have energy for the Yoke Carry.
- 2For the Yoke Carry, find a comfortable grip and stance that feels stable, and focus on keeping your chest up throughout the movement.
- 3If possible, plan your transition times between the run and the Yoke Carry to minimize downtime. Keep a water bottle handy for hydration between rounds.
- 4Break the carry into manageable segments if 50 feet feels too long; practice walking before you lift the Yoke to simulate the carry.
- 5Watch your form on the run, particularly your foot strike and posture to avoid fatigue. A good form will help you recover faster between rounds.
Safety Considerations
Technical Focus
Ensure proper posture during the Yoke Carry to prevent lower back strain.
Recommended Warm-Up
General Warm-Up: 2-3 Minutes
- 400 Jog - 2 min at easy pace(Focus on relaxed breathing.)
Mobility Work: 2-3 Minutes
- 10 each leg Leg Swings - 30 sec(Dynamic hip mobility.)
- 10 Thoracic Spine Rotations - 30 sec(Improve upper back mobility.)
- 10 Calf Stretches - 30 sec(Increase ankle flexibility.)
Activation: 3-4 Minutes
2 rounds- 20 feet Yoke Carry Holds - 1 min(Get accustomed to the weight of the Yoke.)
- 30 sec High Knees - 30 sec(Increase heart rate and prepare for running.)
- 10 Bodyweight Squats - 30 sec(Activate legs and core.)
Scaling Options
Intermediate
Reduce yoke carry weight by 20%
- 1
yoke carry
Lower weight in Yoke Carry
Weight: 304/240 lbs (138/109 kg)
Scaled
Reduce yoke carry weight by 40% and run distance to 300m
- 1
yoke carry
Lower weight in Yoke Carry
Weight: 228/180 lbs (103/82 kg)
- 2
run
Reduce distance to 300m