For TimeMetconWeightliftingHybridBenchmark
Marley
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time
Part A:
5 Rounds of:
10Bench Press
10Deadlift
10Back Squat
Part B:
10 Rounds of:
500 mRun
75% max effort
3 minRest
Coaching Tips
Strategy
- 1Pace the running segments; aim for 75% effort throughout the 10 rounds to avoid fatigue.
- 2For Part A, aim to perform the weightlifting movements unbroken if able to maintain good form.
- 3Consider breaking the bench press into smaller sets if necessary (e.g., 5 + 5) to maintain strength for later rounds.
- 4Take short, purposeful pauses in your rest before the runs to prepare mentally and physically.
- 5Transition quickly between exercises, but ensure safety and form are the priority.
Safety Considerations
Technical Focus
Ensure that the back stays straight during all lifting movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy
Mobility Exercises:
- 3-5 Shoulder Stretch(Focus on chest and shoulder flexibility.)
- 3-5 Hip Flexor Stretch(To prepare for squats and deadlifts.)
- 3-5 Ankle Mobility(Improves squat depth.)
Activation Circuit:
2 rounds- 10 Light Bench Press(Use a light barbell or PVC.)
- 10 Bodyweight Squats(Focus on depth and stability.)
- 10 Deadlifts (light)(Focus on proper form and light weight.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
bench press
Intermediate weight for bench press
Weight: 140/100 lbs (63.5/45.4 kg)
- 2
deadlift
Intermediate weight for deadlift
Weight: 210/150 lbs (95.3/68 kg)
- 3
back squat
Intermediate weight for back squat
Weight: 180/130 lbs (81.6/59 kg)
Scaled
Reduce weights by approximately 40%.
- 1
bench press
Scaled weight for bench press
Weight: 100/70 lbs (45.4/31.8 kg)
- 2
deadlift
Scaled weight for deadlift
Weight: 130/90 lbs (59/40.8 kg)
- 3
back squat
Scaled weight for back squat
Weight: 110/80 lbs (49.9/36.3 kg)