For TimeMetconBenchmark
Redline
15-10-5
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15-10-5 reps of:
Front Squat
↳ 95/65 lbs (43/29 kg)
Calorie Bike
Rest 90 Seconds after Each Set.
Coaching Tips
Strategy
- 1Pace yourself during the front squats; it's better to complete all reps with good form than to rush and risk injury.
- 2Consider breaking the front squats into manageable sets (e.g., 8-7, 5-5-5) if needed, especially as fatigue accumulates.
- 3Focus on a strong and controlled breathing pattern as you transition between movements.
- 4Use the rest period effectively: focus on recovery, breathing, and preparing for the next set instead of rushing back to the barbell.
- 5Keep your transitions quick but controlled; ensure that your form is spot on before starting the bike.
Safety Considerations
Technical Focus
Maintain a neutral spine during front squats to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Assault Bike Easy Pace - 2-3 min(Focus on a low intensity.)
Mobility Work:
- 10 per side Hip Flexor Stretch(Hold each stretch for 30 seconds.)
- 10 Shoulder Dislocates with PVC Pipe(Focus on full range of motion.)
- 10 per side Ankle Mobility Drill(Keep the heel down while moving the knee forward.)
Activation Set:
2 rounds- 5 Empty Barbell Front Squat(Focus on mechanics.)
- 15 calories Calorie Bike at Moderate Pace(Moderate intensity to get the heart rate up.)
Scaling Options
Intermediate
Reduce weight for untrained lifters and those with less experience in front squats.
- 1
front squat
Weight: 75/55 lbs (34/25 kg)
- 2
calorie bike
Scaled
Significantly lower weights and modify movements for accessibility.
- 1
front squat
Weight: 55/35 lbs (25/16 kg)
- 2
calorie bike
Reduce calories to 10-8-5 for each set.