For TimeMetconBenchmark
Manion
7 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
7 Rounds For Time:
400 mRun
29Back Squat
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Start with a steady pace on the run to avoid burning out early; consider a moderate effort.
- 2For the back squats, aim to keep the weight unbroken. If you need to rest, take short breaks (10-15 seconds) but keep moving when possible.
- 3Focus on form over speed when performing back squats, especially with higher rep counts to avoid fatigue-related form breakdown.
- 4Consider breaking the squats into smaller sets (for instance, 10-10-9) for better control and recovery.
- 5Stay mentally focused on completing each round rather than the total number of rounds left.
Safety Considerations
Technical Focus
Ensure proper squat depth and back position to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Start with an easy jog to elevate heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 3-5 reps Wall Squats(Focus on depth and maintaining posture.)
Activation Sets:
2 rounds- 10 Air Squats
- 100 Run - 30 sec(Short fast run to prepare for main effort.)
Scaling Options
Intermediate
Reduce back squat weight and scale run distance to 300m.
- 1
back squat
Weight: 110/75 lbs (50/34 kg)
Scaled
Further reduce back squat weight and run distance to 200m.
- 1
back squat
Weight: 80/55 lbs (36/25 kg)
- 2
run
Scale to brisk walk if necessary.