For TimeMetconBenchmark
Manion
7 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
7 Rounds For Time:
400 mRun
29Back Squats
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace your runs to maintain speed throughout all rounds, aiming for consistent lap times.
- 2Consider breaking up the back squats into smaller sets (such as sets of 10) if they become too taxing. Try dropping the bar for quick transitions.
- 3Use the last 50 meters of the run to mentally prepare for the upcoming squats, focusing on your form for efficient movement.
- 4Focus on your breathing during the squats; exhale on the push up from the bottom to keep tension and maintain form.
- 5Don't rush the squats; quality over quantity ensures longevity in your fitness journey.
Safety Considerations
Technical Focus
Ensure proper squatting mechanics to avoid back and knee injuries.
Recommended Warm-Up
General Warm-Up:
- 400 meters Run - 2-3 min easy(Start at a comfortable pace.)
Mobility Work:
- 5-10 Goblet Squat(Focus on deep squats to open hips.)
- 2 per side Hip Flexor Stretch - 30 sec(Hold each side to loosen hip flexors.)
- 2 per side Calf Stretch - 30 sec(Stretch out calves, essential for running.)
Activation Set:
2 rounds- 5-10 Back Squats(Use 50-60% of your working weight.)
- 50 meters Run - 30 sec(Strides with higher cadence.)
Scaling Options
Intermediate
Reduce back squat weight by 20%
- 1
back squats
Weight: 110/75 lbs (50/34 kg)
- 2
run
Scaled
Reduce back squat weight by 40% and switch to bodyweight squats
- 1
back squats
Bodyweight Squats instead of Back Squats
Weight: 80/55 lbs (36/25 kg)
- 2
run
Walk or shorten the distance to 200m.