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Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15Power Clean
↳ 105/75 lbs (48/34 kg)
100 mRun
12Power Clean
↳ 105/75 lbs (48/34 kg)
100 mRun
9Power Clean
↳ 105/75 lbs (48/34 kg)
100 mRun
6Power Clean
↳ 105/75 lbs (48/34 kg)
100 mRun
6Push Jerk
↳ 105/75 lbs (48/34 kg)
100 mRun
9Push Jerk
↳ 105/75 lbs (48/34 kg)
100 mRun
12Push Jerk
↳ 105/75 lbs (48/34 kg)
100 mRun
15Push Jerk
↳ 105/75 lbs (48/34 kg)
100 mRun
Coaching Tips
Strategy
- 1Focus on maintaining a consistent pace throughout the runs to ensure you recover before lifting again.
- 2Break up power cleans and push jerks into manageable sets early on to avoid fatigue later in the workout.
- 3Transition quickly between running and lifting to maintain intensity, but ensure safety when handling weights.
- 4Check form regularly, especially on the last sets, as fatigue can compromise movement quality.
- 5Use the runs to recover your breathing before the next set of lifts.
Safety Considerations
Technical Focus
Watch for proper lifting technique in power cleans and push jerks to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 100m Jog (easy pace)(Focus on warming up the legs.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec each side(Focus on the shoulders and arms.)
- 5-10 Hip Openers - 30 sec each side(Loosen up the hips.)
- 5-10 Ankle Mobility - 30 sec each side(Warm up the ankles.)
Activation Sets:
2 rounds- 5 Power Clean (empty bar)(Focus on form.)
- 5 Push Jerk (empty bar)(Focus on technique.)
- 100m Light Jog(Prepare the body for the workout.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
power clean
Weight: 85/60 lbs (38/27 kg)
- 2
push jerk
Weight: 85/60 lbs (38/27 kg)
Scaled
Reduce weights by approximately 40% and include movement modifications.
- 1
power clean
Banded Power Cleans
Weight: 60/45 lbs (27/20 kg)
- 2
push jerk
Push Press
Weight: 60/45 lbs (27/20 kg)