For TimeMetconBenchmark
SQT
3 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
10Ground-to-Overhead
↳ 95/65 lbs (43/29 kg)
200 mShuttle Sprint
50 yards there and back, twice
Coaching Tips
Strategy
- 1Pace yourself during the Shuttle Sprints to maintain consistent speed across all rounds.
- 2Break the Ground-to-Overhead into manageable sets if needed (like 5 and 5) to keep your form solid throughout the WOD.
- 3Focus on breathing during the transitions between movements to help recover and maintain pace.
- 4Monitor form and ensure the barbell is lifted with proper technique to reduce injury risk, especially as fatigue sets in.
- 5Consider wearing flat-soled shoes for better stability during the lifts and sprints.
Safety Considerations
Technical Focus
Ensure proper form during the Ground-to-Overhead to prevent lower back strain.
Recommended Warm-Up
Warm-up Cardio:
- 1 min easy effort Row (or other form of cardio) - 1 min(Keep a steady pace to get the heart rate up.)
Mobility Stretches:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch(To loosen up the hip joints.)
- 10 each side Spinal Rotations(To prepare the spine for lifting.)
Activation Mini-WOD:
2 rounds- 5 Ground-to-Overhead (empty barbell)(Focus on form and explosiveness.)
- 50 yards Shuttle Sprint (light jog or easy pace)(Practice the turning technique.)
Scaling Options
Intermediate
Reduce the weights for Ground-to-Overhead.
- 1
ground to overhead
Use lighter weights for Ground-to-Overhead.
Weight: 75/55 lbs (34/25 kg)
Scaled
Use significantly lighter weights and simplified movement.
- 1
ground to overhead
Use an empty barbell or a PVC pipe for Ground-to-Overhead.
Weight: 45/35 lbs (20/16 kg)