OtherMetconWeightliftingBenchmark
Painstorm XLII
Monostructural
Weightlifting
Solo
Workout Details
Other
Buy-In:
804 mRun
Weighted with 1/2 Bodyweight
AMRAP in 20 Minutes:
5Deadlift
1/2 Bodyweight
5Hang Power Clean
1/2 Bodyweight
5Front Squat
1/2 Bodyweight
5Push Jerk
1/2 Bodyweight
5Back Squat
1/2 Bodyweight
804 mRun
Coaching Tips
Strategy
- 1Pace yourself during the weighted run, as it can set the tone for your WOD.
- 2Break the lifting sets into smaller chunks if necessary; consider sets of 3 and 2 for moving faster.
- 3Transition smoothly between movements to maximize your time; prepare your weights ahead of time.
- 4Focus on maintaining solid form throughout the lifts, especially as you fatigue.
- 5Plan a quick change of gear between running and lifting stations, especially for the second half.
Safety Considerations
Technical Focus
Ensure form is maintained during lifting to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Run - 5 min(Focus on warming up the legs.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(To loosen up hip flexors.)
- 10 Shoulder Dislocates - 1 min(Use a band or a stick to stretch shoulders.)
- 10 each foot Ankle Mobility Drill - 1 min(Enhance ankle mobility for squats.)
Activation:
3 rounds- 5 Deadlift (empty bar)(Focus on form.)
- 5 Hang Power Clean (empty bar)(Focus on shrug and hip extension.)
- 5 Front Squat (empty bar)(Ensure a solid midline.)
- 5 Push Jerk (empty bar)(Engage core and lock out overhead.)
- 5 Back Squat (empty bar)(Get comfortable in the bottom position.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
deadlift
Weight: 120/80 lbs (54/36 kg)
- 2
hang power clean
Weight: 120/80 lbs (54/36 kg)
- 3
front squat
Weight: 120/80 lbs (54/36 kg)
- 4
push jerk
Weight: 120/80 lbs (54/36 kg)
- 5
back squat
Weight: 120/80 lbs (54/36 kg)
Scaled
Reduce weight by ~40%.
- 1
deadlift
Weight: 80/50 lbs (36/23 kg)
- 2
hang power clean
Weight: 80/50 lbs (36/23 kg)
- 3
front squat
Weight: 80/50 lbs (36/23 kg)
- 4
push jerk
Weight: 80/50 lbs (36/23 kg)
- 5
back squat
Weight: 80/50 lbs (36/23 kg)