For TimeMetconBenchmark
Linchpin Test 5
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
20Back Squats
↳ 225/155 lbs (102/70 kg)
3218 mRun
20Back Squats
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break up the back squats if needed, aiming for sets of 10 to maintain good form.
- 2Manage your pace on the run to avoid fatigue before the squats.
- 3Use a consistent breathing pattern during squats to help maintain core stability.
- 4Stay mentally prepared for the second set of back squats after the run.
- 5Focus on form during both the run and squats to avoid injuries, prioritize quality over speed.
Safety Considerations
Technical Focus
Ensure proper squat depth and back position to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 3 min easy(Focus on getting the heart rate up)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch(Open up the hips for squatting)
- 10 each side Ankle Mobility(Improve ankle range for squats)
Activation Set:
2 rounds- 5 Back Squats(Use a light barbell to get the body ready)
- 10 each leg Dynamic Lunges(Engage similar muscles used in squats)
Scaling Options
Intermediate
Reduce weight and distance.
- 1
back squats
Maintain the same squat form.
Weight: 180/120 lbs (82/54 kg)
- 2
run
1 Mile Run.
Scaled
Significantly reduce weight and distance.
- 1
back squats
Use lighter weights or bodyweight squats.
Weight: 135/95 lbs (61/43 kg)
- 2
run
800 meter run or 5-minute brisk walk.