For TimeMetconWeightliftingBenchmark30:00
Bruck
4 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
30:00
4 Rounds For Time:
400 mRun
24Back Squats
↳ 185/135 lbs (84/61 kg)
24Jerks
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Start with a moderate pace on the run to conserve energy for the squats and jerks.
- 2Aim to keep the back squats unbroken if possible; consider a quick pause at the top to shake out tension before the next rep.
- 3For the jerks, focus on explosive movement from your legs to help drive the bar up; consider splitting the work between push and split jerk if fatigued.
- 4Plan your transitions carefully to minimize downtime between runs and barbell movements.
- 5Hydrate well before and during the workout to prevent cramping.
Safety Considerations
Technical Focus
Maintain proper back alignment during squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2 min easy(Gradually increase pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates - 30 sec(Use a band or stick.)
- 10 reps Ankle Mobility - 30 sec(Focus on getting deeper squats.)
Activation Sets:
2 rounds- 5 Back Squats - to feel comfortable(Use an empty barbell.)
- 5 Jerks - to feel comfortable(Use light weight to practice form.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
back squats
Adjust weight; ensure form is perfect.
Weight: 150/105 lbs (68/48 kg)
- 2
jerks
Reduce weight; maintain technique.
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weight by approximately 40%.
- 1
back squats
Adjust to ensure proper squat depth and form.
Weight: 110/80 lbs (50/36 kg)
- 2
jerks
Use lighter resistance; focus on stability.
Weight: 80/60 lbs (36/27 kg)