OtherWeightliftingMetconBenchmark20:00
Bowie
Weightlifting
Gymnastics
Solo
Workout Details
Other
20:00
With a Running Clock:
For Load:
10-8-6-4-2 reps of:
Back Squats
Increase weight each round
For Time:
30-20-10 reps of:
Burpees
Alternating Lunges
V-Ups
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Pace yourself during burpees and lunges to avoid early fatigue.
- 2Consider breaking the V-Ups into smaller sets to maintain form and efficiency.
- 3Transition quickly between movements; set your equipment up ahead of time.
- 4Pay attention to your breathing during the longer sets to maintain endurance.
- 5Keep your core engaged during V-Ups to maximize stability.
Safety Considerations
Technical Focus
Ensure proper depth in back squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jogging - 2-3 min(Light jog to warm up)
Mobility Drills:
- 5 per side Hip Flexor Stretch - 1 min(Stretch hip flexors to prepare for squats.)
- 10-15 Shoulder Dislocates - 1 min(Using a band or PVC pipe.)
- 10 per side Ankle Mobility Rolls - 1 min(Focus on ankle mobility for squats.)
Activation Set:
2 rounds- 5-10 Back Squats (Light Weight) - 30 sec(Use light weight to activate the legs.)
- 5 Burpees (Easy Pace) - 30 sec(Slow down the burpees to focus on form.)
- 5 per side Alternating Lunges (Bodyweight) - 30 sec(Full range of motion to activate legs.)
Scaling Options
Intermediate
Reduce weights and reps for recovery while keeping intensity.
- 1
back squats
Decrease weight by ~20%.
Weight: 160/120 lbs (72/54 kg)
- 2
burpees
Perform step-back burpees.
- 3
alternating lunges
Add shorter or bodyweight lunges.
- 4
v ups
Perform tuck-ups instead.
Scaled
Reduce weights significantly and modify movements.
- 1
back squats
Decrease weight by ~40%.
Weight: 100/80 lbs (45/36 kg)
- 2
burpees
Do burpee without jumps.
- 3
alternating lunges
Perform lunges with support.
- 4
v ups
Progress to bent-knee sit-ups.