For TimeMetconBenchmark40:00
Abbate
Monostructural
Weightlifting
Solo
Workout Details
For Time
40:00
For Time:
1.6 kmRun
↳ 1.0 miles
21Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
800 mRun
21Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
1.6 kmRun
↳ 1.0 miles
Coaching Tips
Strategy
- 1Start the first mile run at a comfortable pace to conserve energy for the clean-and-jerks.
- 2During the clean-and-jerk, consider breaking the sets into smaller sets (e.g., 10-11) to maintain form and prevent fatigue.
- 3Focus on smooth transitions between the runs and clean-and-jerks, keeping moving quickly without losing focus on form.
- 4Use the second run as a recovery run; keep the pace steady and manageable to gear up for the final set of clean-and-jerks.
- 5Mind your breathing during the clean-and-jerks; take deep breaths between sets to stay calm and focused.
Safety Considerations
Technical Focus
Ensure proper form during the Clean-and-Jerk to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Easy Jog - 2-3 min(Light pace to elevate heart rate.)
Mobility Work:
- Shoulder Wrist Stretch - 30 sec each side(Focus on loosening shoulders for Clean-and-Jerk.)
- Hip Openers - 30 sec each side(Increase hip flexibility for the clean.)
- Hamstring Stretch - 30 sec(Ensure hamstring mobility for running and overhead.)
Activation:
2 rounds- 5 each leg Dynamic Lunges(Prepare legs for running and lifting.)
- 5 Barbell Deadlifts (empty bar)(Prioritize activating the spinal and lower body mechanics.)
- 3 Barbell Clean & Press (empty bar)(Focus on technique before adding weight.)
Scaling Options
Intermediate
Reduce weight and/or distance for increased manageability.
- 1
clean and jerk
Reduce weight on Clean-and-Jerk.
Weight: 125/85 lbs (56.7/38.6 kg)
- 2
run
Reduce mile run to 800m and 400m runs.
Scaled
Significantly reduce volume for accessibility.
- 1
clean and jerk
Reduce weight on Clean-and-Jerk to manageable levels.
Weight: 95/65 lbs (43.1/29.5 kg)
- 2
run
Reduce mile runs to 400m and 200m runs.
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