For TimeMetconBenchmark12:00
Nancy
5 Rounds
Monostructural
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
12:00
5 rounds
- 1Run400 m
- 2Overhead Squat15 reps
95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a consistent pace on the run.
- 2Break up the overhead squats into manageable sets if needed.
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
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Moderate reduction in weights and reps for intermediate participants.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
- 2
run
Consider reducing the run distance to 300m.
Scaled
Lighter weights and options for scaled athletes.
- 1
overhead squat
Use an empty barbell or dumbbells for overhead squats.
Weight: 55/35 lbs (25/16 kg)
- 2
run
Consider walking the run if needed.