For TimeMetconWeightliftingBenchmark
1/4 Mile for Humanity
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mFront Rack Lunges
↳ 45/35 lbs (20/16 kg)
*Every 10 Lunges, perform:
5Push Press
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Pace yourself on the lunges; aim for consistent reps and avoid burning out early.
- 2Consider breaking up the 400m into sections, focusing on form and breathing.
- 3For the push presses, try to keep your feet shoulder-width apart and drive through your legs for extra power.
- 4If you feel fatigued, take micro-rests every 5-10 lunges to maintain form.
- 5Strategy for lunges: maintain a steady rhythm; every 10 lunges can be counted aloud to keep track and help with pacing.
Safety Considerations
Technical Focus
Ensure proper front rack position during lunges to avoid strain on wrists and shoulders.
Recommended Warm-Up
General Warm-Up:
- Rowing or Bike - 2-3 min(Choose a low-intensity ergometer.)
Mobility:
- 5 each leg Hip Flexor Stretch(Focus on opening up the hips.)
- 10 Shoulder Dislocates(Using a band or towel.)
- 10 each direction Ankle Rolls(Loosen up the ankles for lunges.)
Activation:
2 rounds- 10 each leg Lunges (Bodyweight)(Focus on form before adding weight.)
- 5-8 Push Press (Empty Barbell)(Warm up the shoulders with a lighter load.)
- 10 each leg Dynamic Leg Swings(Warm up the hips dynamically.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and maintain movement standards.
- 1
front rack lunges
Weight reduction for front rack lunges.
Weight: 35/30 lbs (15.88/13.61 kg)
- 2
push press
Weight reduction for push press.
Weight: 35/30 lbs (15.88/13.61 kg)
Scaled
Reduce weight by approximately 40% and modify lunges to step-ups if necessary.
- 1
front rack lunges
Reduce weight and consider bodyweight lunges.
Weight: 27/20 lbs (12.25/9.07 kg)
- 2
push press
Reduce weight or perform DB shoulder press.
Weight: 27/20 lbs (12.25/9.07 kg)