For TimeMetconBenchmark
Hidalgo
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
3.2 kmRun
↳ 2.0 miles
2 minRest
20Squat Clean
↳ 135/95 lbs (61/43 kg)
20Box Jump
20Overhead Walking Lunge
↳ 45/25 lbs (20/11 kg)
20Box Jump
20Squat Clean
↳ 135/95 lbs (61/43 kg)
2 minRest
3.2 kmRun
↳ 2.0 miles
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start strong on the first run but maintain a sustainable pace.
- 2Break the Squat Cleans into manageable sets (like 5s or 10s) to use effective transitions.
- 3On Box Jumps, focus on landing softly and driving through the heels.
- 4For the Overhead Walking Lunges, engage your core to stabilize the weight overhead.
- 5Use the rest periods wisely to hydrate and catch your breath.
Safety Considerations
Technical Focus
Ensure proper form during Squat Cleans to avoid back injury.
Recommended Warm-Up
Warm Up: General Cardio
- 400 meters Jog - 2 min(Focus on getting the heart rate up.)
Mobility: Stretches
- 5 per side Hip Flexor Stretch - 30 sec(Stretch out your hip flexors to prepare for running.)
- 5 per side Shoulder Stretch - 30 sec(Loosen the shoulders for overhead work.)
- 5 per side Quadriceps Stretch - 30 sec(Make sure your quads are flexible for the Squat Cleans.)
Activation: Mini WOD
2 rounds- 10 Air Squat(Focus on technique before loading.)
- 10 per leg Box Step-Up(The movement is similar to Box Jumps but less explosive.)
- 10 Light Dumbbell Press(Simulate Overhead Lunges motion with a light weight.)
Scaling Options
Intermediate
Reduce weights and consider modifications for endurance.
- 1
squat clean
Use lighter barbell for Squat Cleans.
Weight: 110/65 lbs (50/29 kg)
- 2
overhead walking lunge
Use lighter weight for lunges.
Weight: 35/15 lbs (16/7 kg)
Scaled
Reduce weights and modify movements for fitness level.
- 1
squat clean
Use a very light barbell or kettlebell.
Weight: 80/45 lbs (36/20 kg)
- 2
overhead walking lunge
Perform lunges with no weight.
Weight: 15/10 lbs (7/5 kg)
- 3
box jump
Use step-ups instead of box jumps.