For TimeMetconWeightliftingBenchmark
Painstorm XXVII
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
10000 lbsGround-to-Overhead
Accumulated weight
800 mBar Carry
Coaching Tips
Strategy
- 1Pace yourself on the Ground-to-Overhead; consider breaking it down into sets to prevent fatigue.
- 2Focus on driving through the legs in the Ground-to-Overhead to preserve upper body strength.
- 3Use a steady grip on the Bar Carry to minimize arm fatigue but ensure your core supports the lift.
- 4Take micro-rests during the Bar Carry if needed to maintain proper form.
- 5Plan the transition between movements to reduce downtime effectively.
Safety Considerations
Technical Focus
Engage the core and maintain a neutral spine during weight transitions.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10 Shoulder Stretch
- 10 Hip Flexor Stretch
- 10 T-Spine Rotation
Activation Set:
2 rounds- 5-10 Ground-to-Overhead with Light Weight(Ensure to focus on form.)
- 100m Bar Carry with Light Weight(Engage the core!)
Scaling Options
Intermediate
Reduce the total weight for the Ground-to-Overhead by about 20%.
- 1
ground to overhead
Weight: 160/120 lbs (73/54 kg)
- 2
bar carry
Reduce distance to 600m.
Scaled
Reduce the total weight for the Ground-to-Overhead by about 40% and distance for the Bar Carry.
- 1
ground to overhead
Weight: 100/70 lbs (45/32 kg)
- 2
bar carry
Reduce distance to 400m.