For TimeMetconBenchmark
Roney
4 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds For Time:
200 mRun
11Thruster
↳ 135/95 lbs (61/43 kg)
200 mRun
11Push Press
↳ 135/95 lbs (61/43 kg)
200 mRun
11Bench Press
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace your runs to maintain a steady effort throughout the workout.
- 2Aim to keep your thrusters unbroken for efficiency, but breathe deeply between reps if needed.
- 3Use your legs to drive the first part of the push press to conserve shoulder strength for the bench press later in the round.
- 4Keep your transitions fast between exercises, but don't start the next run too quickly until your heart rate is under control.
- 5During the bench press, ensure your feet are flat on the ground for stability.
Safety Considerations
Technical Focus
Monitor back position during lifting movements to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 200 m Run - 2 min easy(Use a steady pace.)
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder flexibility.)
- 5 Hip Opener - 30 sec(Loosen up hip flexors.)
- 5 Wrist Stretch - 30 sec(Prepare wrists for lifting.)
Activation: 2 Rounds of:
2 rounds- 10 Bodyweight Thrusters(Lightweight thrusters to engage legs and shoulders.)
- 10 Push Press (Empty Bar)(Focus on technique with light weight.)
- 10 Bench Press (Empty Bar)(Ensure proper form and grip.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and check form on movements.
- 1
thruster
Weight: 110/75 lbs (50/34 kg)
- 2
push press
Weight: 110/75 lbs (50/34 kg)
- 3
bench press
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weights by approximately 40% and modify movements as needed for safety.
- 1
thruster
Weight: 80/55 lbs (36/25 kg)
- 2
push press
Weight: 80/55 lbs (36/25 kg)
- 3
bench press
Weight: 80/55 lbs (36/25 kg)