For TimeMetconBenchmark20:00
Zach
1,800m Run + 7 Rounds
Monostructural
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
- 1Run1.8 km1.1 miles
- 2Clean & Jerk7 reps
155/110 lbs (70/50 kg)
- 3Wall Ball19 reps
20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace the run to maintain energy for the rounds.
- 2Focus on technique for Clean-and-Jerks to prevent fatigue.
- 3Break up Wall Balls if needed to maintain form.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Run - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- Air Squat(10)
- Inchworm(5)
- Lunge(5)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight to 135/95 lbs
- 1
clean and jerk
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce Clean-and-Jerk weight to 95/65 lbs or empty bar
- 1
clean and jerk
Barbell only
Weight: 95/65 lbs (43/29 kg)