For TimeMetconBenchmark
The Capitol
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
20Pig Flip
↳ 510/350 lbs (231/159 kg)
5633 mRun
200 mJerry Bag Carry
↳ 100/70 lbs (45/32 kg)
2 bags per hand
200 mHusafell Carry
↳ 200/150 lbs (91/68 kg)
Coaching Tips
Strategy
- 1Pace yourself during the run, as it includes 3.5 miles. Set a sustainable rhythm from the start.
- 2Break the Pig Flips into manageable sets if needed, potentially 10 reps, then rest briefly before continuing.
- 3For the Jerry Bag Carry, ensure you maintain a solid grip; consider switching hands to reduce fatigue.
- 4Focus on maintaining good posture during the Husafell Carry to avoid straining your lower back.
- 5During transitions, keep time efficiency in mind, but do not rush your setup for each carry.
Safety Considerations
Technical Focus
Monitor lifting technique during carries to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 5 min Jog - 2 min easy
Mobility Work:
- 5 Hip Flexor Stretch
- 5 Hamstring Stretch
- 5 Shoulder Opener
Activation:
2 rounds- 10 Bodyweight Squats
- 10 Standing Overhead Press (lightweight)
- 20m Farmers Carry (lightweight)(Two light weights for activation.)
Scaling Options
Intermediate
Weight reduction and rep adjustments across movements for moderate scaling.
- 1
pig flip
Weight: 400/300 lbs (181/136 kg)
- 2
jerry bag carry
Weight: 80/50 lbs (36/23 kg)
- 3
husafell carry
Weight: 150/100 lbs (68/45 kg)
Scaled
Significant weight reduction and simplified movements for accessible scaling.
- 1
pig flip
Weight: 300/200 lbs (136/91 kg)
- 2
jerry bag carry
Reduce distance to 100m.
Weight: 50/35 lbs (23/16 kg)
- 3
husafell carry
Weight: 100/75 lbs (45/34 kg)