For TimeMetconBenchmark
TACTICAL GAMES
Monostructural
Weightlifting
Solo
Workout Details
For Time
Part A:
7Sandbag Over the Bar
↳ 99/154 lbs (45/70 kg)
14 calRow
5Sandbag Over the Bar
↳ 99/154 lbs (45/70 kg)
14 calRow
7Sandbag Over the Bar
↳ 99/154 lbs (45/70 kg)
14 calRow
14 Cal Row
Rest 5 minutes
Shuttle Sprint
7x10m shuttle
14DB Step Up Over
Shuttle Sprint
5x10m shuttle
14DB Step Up Over
↳ 33/50 lbs (15/23 kg)
Shuttle Sprint
3x10m shuttle
14DB Step Up Over
3x10m Shuttle Sprints
14 DB Step Up Over
Coaching Tips
Strategy
- 1Pace yourself during the rowing portions to maintain a sustainable heart rate.
- 2Keep sandbag movements smooth; focus on controlled lifts over speed for safety.
- 3In the shuttle sprints, keep transitions quick but steady to maintain momentum.
- 4For the step-ups, aim for a solid, unbroken set if possible, but take micro-rests to avoid burning out.
- 5Consider breaking the last DB step-ups into smaller sets if fatigue sets in to maintain form.
Safety Considerations
Technical Focus
Ensure proper lifting technique with the sandbag to avoid back strains.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Light rowing to get the heart rate up.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates - 5 min(Use a resistance band or PVC pipe.)
- 30 sec each side Ankle Mobility Drill - 30 sec
Activation:
3 rounds- 10 reps Bodyweight Squats(Focus on depth.)
- 30 sec Mountain Climbers - 30 sec
- 5-10 reps Push-ups(Perform at an appropriate intensity.)
Scaling Options
Intermediate
Reduce weights slightly and be cautious with intensity.
- 1
sandbag over the bar
Use lighter sandbags.
Weight: 79/123 lbs (36/56 kg)
- 2
db step up over
Use lighter dumbbells.
Weight: 26/35 lbs (12/16 kg)
Scaled
Reduce weights and modify movements for safety and effectiveness.
- 1
sandbag over the bar
Use a very light sandbag or substitute for other weight.
Weight: 59/92 lbs (27/42 kg)
- 2
db step up over
Perform step-ups with bodyweight instead of dumbbells.
Weight: 15/25 lbs (7/11 kg)