OtherMetconWeightliftingBenchmark
Dan
4 Rounds
Weightlifting
Monostructural
Solo
Workout Details
Other
4 Rounds for Load and Time:
21Overhead Squats
400 mRun
Coaching Tips
Strategy
- 1Pace your runs comfortably to maintain energy for the overhead squats; try to keep your heart rate in check.
- 2Break the overhead squats into manageable sets if needed, aiming for consistent form rather than going unbroken at the risk of fatigue.
- 3Focus on keeping your core tight and your back straight during overhead squats; engage your lats to support the weight overhead.
- 4Consider a slow transition between rounds to ensure proper technique rather than rushing to the next part.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during overhead squats to prevent injury.
Recommended Warm-Up
General Warm-Up: 2-3 Minutes
- 400m Easy Jog or Light Run - 2 min easy(Start at an easy pace.)
Mobility Work: 3-5 Minutes
- 10-15 Shoulder Dislocates(Use a band or stick.)
- 10-15 Overhead Squat Stretches(Focus on form and range.)
- 5 each side Hip Openers(Target hip mobility.)
Activation: 3 Rounds
3 rounds- 5-10 Overhead Squats (with light weight)(Focus on form.)
- 200m Run (light jog) - 30 sec(Incorporate short bursts.)
Scaling Options
Intermediate
Reduce weight for overhead squats by ~20%.
- 1
overhead squats
Focus on tempo, maintain range of motion.
Weight: 125/85 lbs (57/39 kg)
Scaled
Reduce weight for overhead squats by ~40%.
- 1
overhead squats
Modify with front squats holding onto a stable object.
Weight: 75/55 lbs (34/25 kg)