Chad (2006)
Workout Details
For Time (in a Team of 4):
↳ 100/100 lbs (45/45 kg)
Each team member
↳ 190/190 lbs (86/86 kg)
↳ 45/45 lbs (20/20 kg)
Each team member
↳ 190/190 lbs (86/86 kg)
↳ 50/50 lbs (23/23 kg)
Each team member
↳ 190/190 lbs (86/86 kg)
↳ 45/45 lbs (20/20 kg)
Each team member
↳ 190/190 lbs (86/86 kg)
400m Weighted Walk/Run (190 lbs)
Coaching Tips
Strategy
- 1Maintain a steady pace during the weighted walks to prevent fatigue on subsequent movements.
- 2Complete the deadlifts in small sets (5-10 reps) to maintain form and prevent overexertion.
- 3Use efficient transitions between movements, particularly when switching equipment or recovering from the walk/run.
- 4For thrusters, focus on keeping your core tight and your elbows high during the squat part to ensure a strong press.
- 5During the sandbag front squats, keep the bag close to your chest and maintain an upright torso during the squat.
- 6For push presses, use your legs to assist with the lift, generating momentum to reduce shoulder fatigue.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 400 Light Weighted Walk/Run - 2-3 min(Use light weight to warm up muscles.)
Mobility Drills:
- 30 sec each Hip Flexor Stretch - 30 sec(Focus on hip flexors to prepare for squats and lunges.)
- 10-15 Shoulder Dislocates - 30 sec(Use a band or PVC pipe to warm shoulder joints.)
- 10 Cat-Cow Stretch - 30 sec(To enhance flexibility in spine and core.)
Activation:
2 rounds- 10 Bodyweight Squats(Focus on form and depth.)
- 5-10 Push-Up(Warm up shoulders and chest.)
- 10 Light Deadlifts with Barbell(Use light weight to ensure proper form.)
Scaling Options
Intermediate
Reduce weight by 20% and maintain all movements.
- 1
weighted walk run
Weight: 152/152 lbs (69/69 kg)
- 2
deadlift
Weight: 80/80 lbs (36/36 kg)
- 3
thruster
Weight: 36/36 lbs (16/16 kg)
- 4
sandbag front squat
Weight: 40/40 lbs (18/18 kg)
- 5
push press
Weight: 36/36 lbs (16/16 kg)
Scaled
Reduce weight by 40% and maintain all movements.
- 1
weighted walk run
Weight: 114/114 lbs (52/52 kg)
- 2
deadlift
Weight: 60/60 lbs (27/27 kg)
- 3
thruster
Weight: 27/27 lbs (12/12 kg)
- 4
sandbag front squat
Weight: 30/30 lbs (14/14 kg)
- 5
push press
Weight: 27/27 lbs (12/12 kg)