For TimeMetconBenchmark17:00
NANCY
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
17:00
5 Rounds for Time:
400 mRun
15Overhead Squat
↳ 65/65 lbs (29/29 kg)
Coaching Tips
Strategy
- 1Pace the run to maintain a sustainable speed for the squats afterwards.
- 2Break the overhead squats into smaller sets if fatigued (e.g., 5-5-5) to maintain form.
- 3Use your breath to help control the tempo of both the run and squats.
- 4Focus on a strong set-up for each overhead squat to maximize efficiency and safety.
Safety Considerations
Technical Focus
Ensure overhead stability and avoid excessive lumbar extension during the squat.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2-3 min(Easy pace to elevate heart rate)
Mobility:
- 10 reps Shoulder Dislocates - -(Using a resistance band or PVC pipe)
- 30 sec per side Hip Flexor Stretch - -(Focus on stretching the hip flexors and quads)
- 30 sec Squat Hold - -(Keep the weight in the heels and elbows inside the knees)
Activation:
2 rounds- 5 Overhead Squat (light weight) - -(Focus on form and stability)
- 200m Run (short intervals) - -(At a moderate pace, focusing on form)
Scaling Options
Intermediate
Reduce weight and/or distance
- 1
overhead squat
Reduce barbell weight
Weight: 52/52 lbs (24/24 kg)
- 2
run
Reduce run distance to 300m
Scaled
Significantly reduce weight and run distance
- 1
overhead squat
Use a lighter barbell or stick
Weight: 39/39 lbs (18/18 kg)
- 2
run
Reduce run distance to 200m