For TimeWeightliftingBenchmark
Inman Mile
Weightlifting
Solo
Workout Details
For Time
For Time:
1609 mWalk
150% bodyweight
Coaching Tips
Strategy
- 1Pace yourself to sustain the effort for the full distance, especially under a weighted load.
- 2Focus on short, steady steps to maintain balance and control.
- 3Try to keep your upper body relaxed and minimize any unnecessary tension or movement.
Safety Considerations
Technical Focus
Maintain a proper walking posture to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Light Walk or Easy Jog - 2-3 min
Mobility Work:
- 5-10 Hip Flexor Stretch - 30 sec each side
- 5-10 Hamstring Stretch - 30 sec each side
- 5-10 Calf Stretch - 30 sec each side
Activation:
2 rounds- 2 minutes Weighted Walk (light load) - 2 min(Use a load lighter than your 150% bodyweight for activation.)
- 10-15 Squats (bodyweight)
- 10-15 Lunges (bodyweight)
Scaling Options
Intermediate
Reduce the weighted load to 100% bodyweight for a lighter challenge.
- 1
walk
Maintain walking but reduce load as specified.
Scaled
Reduce the weighted load to 50% bodyweight for more manageable weight.
- 1
walk
Walking with half of bodyweight load.