For TimeMetconBenchmark
Bruck
4 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds For Time:
400 mRun
24Back Squat
↳ 185/135 lbs (84/61 kg)
24Jerk
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace the run to avoid fatigue for the squats and jerks; aim for a steady, sustainable speed.
- 2Consider breaking up the back squats into sets of 8-12 to manage fatigue effectively.
- 3For the jerks, focus on a strong dip and drive; avoid overextending the back during the lockout phase.
- 4Keep transitions between movements quick to maintain intensity and momentum.
- 5Hydrate well before the workout to optimize performance.
Safety Considerations
Technical Focus
Ensure proper squat form and keep an upright torso during back squats.
Recommended Warm-Up
General Warm-Up:
- 400m Run - ~2-3 min(Easy pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on opening the hips.)
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 each side Ankle Mobility(To assist squat depth.)
Activation:
2 rounds- 5 Back Squat (Light)(Focus on form with empty bar or light weight.)
- 5 Push Press(Lightweight to engage shoulders.)
- 5 Burpees(Elevate heart rate.)
Scaling Options
Intermediate
Reduce weights and modify high-impact movements if necessary.
- 1
back squat
Use lighter weights.
Weight: 150/105 lbs (68/48 kg)
- 2
jerk
Use lighter weights.
Weight: 95/65 lbs (43/30 kg)
Scaled
Lower weights significantly and reduce the complexity of movements.
- 1
back squat
Use lighter weights and possibly a box for assistance.
Weight: 75/55 lbs (34/25 kg)
- 2
jerk
Use lighter weights or perform push press.
Weight: 65/45 lbs (29/20 kg)