For TimeMetconBenchmark45:00
Mercury
Monostructural
Weightlifting
Solo
Workout Details
For Time
45:00
For Time:
5 Rounds of:
400 mRun
25 mSled Push
5 minRest
Then 5 Rounds of:
400 mRun
25 mSled Pull
Coaching Tips
Strategy
- 1Pace your runs to avoid fatigue; maintain a conversational effort if possible.
- 2Aim to keep sled pushes and pulls unbroken, but if it becomes too difficult, take short breaks between pushes and pulls.
- 3Transition quickly from runs to sled movements to maintain your heart rate and maximize the efficiency of the workout.
- 4Focus on driving through your heels during sled pushes to engage the legs more effectively.
- 5During sled pulls, keep your chest up and avoid rounding the back.
Safety Considerations
Technical Focus
Maintain proper sled pushing and pulling form to avoid back strain.
Recommended Warm-Up
General Cardio Warm-Up:
- 400m Easy Run
Mobility Work:
- 30 seconds each side Hip Flexor Stretch
- 10 each leg Dynamic Leg Swings
- 30 seconds each side Shoulder Stretch
Activation Sets:
2 rounds- 20m Sled Push (light weight)(Focus on form.)
- 20m Sled Pull (light weight)(Focus on using your legs.)
Scaling Options
Intermediate
Reduce weight on sled and/or reduce distance
- 1
sled push
Sled Push at lighter load
Weight: 150/100 lbs (68/45 kg)
- 2
sled pull
Sled Pull at lighter load
Weight: 150/100 lbs (68/45 kg)
Scaled
Significantly reduce weight and distance
- 1
sled push
Sled Push at significantly lighter load
Weight: 100/75 lbs (45/34 kg)
- 2
sled pull
Sled Pull at significantly lighter load
Weight: 100/75 lbs (45/34 kg)