For TimeMetconBenchmark30:00
Roney
Monostructural
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
4 rounds
- 1Run200 m
- 2Thruster11 reps
135/95 lbs (61/43 kg)
- 3Run200 m
- 4Push Press11 reps
135/95 lbs (61/43 kg)
- 5Run200 m
- 6Bench Press11 reps
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on pacing during the runs to avoid fatigue before the strength movements.
- 2Ensure proper technique during the lifts to prevent injury.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights with slower runs
- 1
thruster
Weight: 95/65 lbs (43/29 kg)
- 2
push press
Weight: 95/65 lbs (43/29 kg)
- 3
bench press
Weight: 95/65 lbs (43/29 kg)
Scaled
Reduced reps and weights
- 1
run
100 meters
- 2
thruster
Weight: 65/45 lbs (29/20 kg)
- 3
push press
Weight: 65/45 lbs (29/20 kg)
- 4
bench press
Weight: 65/45 lbs (29/20 kg)