For TimeMetconBenchmark12:00
Shuttle to Overhead
Monostructural
Weightlifting
Solo
Workout Details
For Time
12:00
For Time
0:00-2:00:
400 mRun
Jerk
↳ 300/200 lbs (136/91 kg)
Max reps
1 minRest
3:00-6:00:
600 mRun
Jerk
↳ 300/200 lbs (136/91 kg)
Max reps
2 minRest
8:00-12:00:
800 mRun
Jerk
↳ 300/200 lbs (136/91 kg)
Max reps
Coaching Tips
Strategy
- 1Pace your runs to avoid fatigue before the jerks; focus on maintaining a consistent speed.
- 2Break your jerk sets into manageable chunks, aiming for no more than 3-5 reps at a time to maintain form.
- 3Use the rest periods wisely; hydrate and prepare your grip on the barbell during the rest intervals.
- 4For the latter runs, consider the fatigue from the earlier jerks; adjust your pacing to save energy.
- 5The final jerk set should prioritize form over number of reps, focus on high-quality lifts.
Safety Considerations
Technical Focus
Ensure proper shoulder mechanics during the jerk to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Run (Light Pace) - 2 min(Prepare for upcoming runs.)
Shoulder Mobility:
- 10 Shoulder Dislocates with a Resistance Band
- 10 per arm Crossover Arm Stretch
Activation for Legs and Shoulders:
2 rounds- 10 Barbell Thrusters (Empty Bar)(Focus on full depth and active shoulder engagement.)
- 10 per leg Dynamic Lunges
Scaling Options
Intermediate
Reduce the barbell weight and adjust run distances.
- 1
jerk
Weight: 240/160 lbs (109/73 kg)
Scaled
Reduce the barbell weight significantly and use lighter runs.
- 1
jerk
Weight: 180/120 lbs (82/54 kg)