For TimeMetconBenchmark
Hidalgo
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
3219 mRun
2 minRest
20Squat Clean
↳ 135/95 lbs (61/43 kg)
20Box Jump
24/20 inch box
20Overhead Walking Lunge
↳ 45/25 lbs (20/11 kg)
20Box Jump
24/20 inch box
20Squat Clean
↳ 135/95 lbs (61/43 kg)
2 minRest
3219 mRun
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the runs to conserve energy for the squat cleans and lunges. Consider breaking up the squat cleans into smaller sets (e.g., 10-5-5) if necessary.
- 2On the box jumps, focus on having a steady rhythm and landing softly to avoid joint impact.
- 3Use the rest periods wisely; breathe deeply and set a small focus for the next movement.
- 4Perform the overhead walking lunges with a straight back and locked knees on the front leg to maximize stability and prevent injury.
- 5When wearing the weight vest, ensure it fits snugly to prevent it from shifting during the movements.
Safety Considerations
Technical Focus
Ensure proper form during squat cleans to avoid back strain and maintain stability on box jumps.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run - 2 min easy(Maintain a light effort.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors.)
- 10 Shoulder Dislocates - 30 sec(Using a band or a bar.)
- 30 sec each side Ankle Mobility Stretch - 30 sec(Maximize ankle range.)
Activation:
2 rounds- 5 Squat Clean with Barbell - 30 sec(Focus on form without weight.)
- 5 each leg Box Step-Ups - 30 sec(Mimic box jumps.)
- 5 each leg Walking Lunges - 30 sec(Focus on overhead position.)
Scaling Options
Intermediate
Reduce weights and modify movements for maintenance of form and fatigue management.
- 1
squat clean
No modification
Weight: 110/70 lbs (50/32 kg)
- 2
box jump
Reduce height to 20 inches.
- 3
overhead walking lunge
No modification
Weight: 35/15 lbs (16/7 kg)
Scaled
Consider overall reduced difficulty for form preservation.
- 1
squat clean
No modification
Weight: 80/50 lbs (36/23 kg)
- 2
box jump
Replace with box step-ups.
- 3
overhead walking lunge
No added weight.