For TimeMetconBenchmark20:00
Nancy
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
20:00
5 Rounds For Time:
400 mRun
15Overhead Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself during the run to ensure you have enough energy for the overhead squats.
- 2Focus on a strong, stable overhead position for the squats; engage your core and squeeze your glutes.
- 3Break the overhead squats into manageable sets if necessary, especially as fatigue sets in.
- 4Transitions between the run and squats should be quick; use the run to recover mentally for the squats.
- 5Stay consistent with your form throughout, especially on the last rounds when fatigue builds.
Safety Considerations
Technical Focus
Maintain proper overhead position during squats to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min easy(Focus on easy pace and breathing.)
Mobility for Squats:
- 5 per leg Hip Flexor Stretch
- 5 per side Overhead Arm Stretch
- 5 per side Ankle Mobility
Activation for WOD:
2 rounds- 10 Bodyweight Squat(Focus on form and depth.)
- 5 Overhead Squat with PVC(Practice the movement with light-weight or PVC.)
Scaling Options
Intermediate
Reduce overhead squat weight by approximately 20%.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce overhead squat weight by approximately 40% and modify the run.
- 1
overhead squat
Weight: 55/35 lbs (25/16 kg)
- 2
run
Walk for 400 meters instead of running.