For TimeMetconBenchmark25:00
Midline Madness
6 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
25:00
6 Rounds For Time:
400 mRun
50 ftYoke Carry
↳ 380/300 lbs (172/136 kg)
Time Cap: 25 Minutes
Coaching Tips
Strategy
- 1Maintain a steady pace during the run; avoid starting too fast to conserve energy for the Yoke Carry.
- 2Focus on form during the Yoke Carry; keep your head up and chest forward, and utilize the legs to drive the weight.
- 3Consider breaking the Yoke Carry into segments if it becomes too challenging; mini-bursts with short rests can help manage fatigue.
- 4Use deep, controlled breaths to manage exertion during both the run and the carry.
Safety Considerations
Technical Focus
Ensure proper posture and core engagement during the Yoke Carry to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Jogging - 2 min(Easy pace.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec
- 10 each leg Leg Swings - 30 sec
- 5 each side Shoulder Stretch - 30 sec
Activation:
2 rounds- 50ft Yoke Carry (Light Weight) - 30 sec(Focus on form.)
- 100m Run (Easy Pace) - 1 min(Maintain a smooth stride.)
Scaling Options
Intermediate
Reduce weight by 20% and modify distance for Yoke Carry.
- 1
yoke carry
Reduce Yoke weight to 20% less.
Weight: 304/240 lbs (138/109 kg)
Scaled
Reduce weight by 40% and further modify distance if necessary.
- 1
yoke carry
Reduce Yoke weight to 40% less.
Weight: 228/180 lbs (103/82 kg)