For TimeMetconBenchmark
The Crippler
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
30Back Squat
↳ 225/155 lbs (102/70 kg)
1609 mRun
Coaching Tips
Strategy
- 1Pace your run to ensure you have energy left for the squats; aim to maintain a steady pace instead of sprinting.
- 2Break the back squats into manageable sets (e.g., 10-10-10) to maintain form and avoid rapidly fatiguing.
- 3Focus on breathing; exhale on the way up from the squat to help maintain core stability and strength.
- 4Ensure proper foot placement and depth during back squats to avoid potential knee and back injuries.
- 5Use a slow and steady transition between the squats and the run; take a couple of deep breaths before starting the run.
Safety Considerations
Technical Focus
Ensure proper squat depth and bar placement on shoulders to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min(At a comfortable pace to increase heart rate.)
Mobility:
- 10-15 Bodyweight Squats(Focus on full range of motion.)
- 30 sec each side Hip Flexor Stretch(To promote hip mobility.)
- 10 Ankle Mobility Drill(Dynamic movement to prepare for squats.)
Activation:
2 rounds- 5 Back Squat with Bar Only(Focus on form and range of motion.)
- High Knees - 30 sec(Prepare the body for running.)
- 10 Walking Lunges(To activate lower body.)
Scaling Options
Intermediate
Reduce weight by approximately 20%
- 1
back squat
Back Squats with reduced weight.
Weight: 180/125 lbs (82/57 kg)
- 2
run
Maintain the run distance.
Scaled
Reduce weight by approximately 40%
- 1
back squat
Back Squats with reduced weight.
Weight: 135/95 lbs (61/43 kg)
- 2
run
Run 800 meters instead of 1 mile.