For TimeMetconBenchmark17:00
Nancy
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
17:00
5 Rounds For Time:
400 mRun
15Overhead Squat
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the overhead squats after each round.
- 2Focus on keeping the overhead squats unbroken if possible; if fatigue sets in, consider breaking them into smaller sets.
- 3Stay relaxed during the run to conserve energy, particularly as the rounds accumulate.
- 4Monitor breathing during the overhead squats, keeping core tight to maintain stability and prevent the bar from moving forward.
- 5Use a consistent rhythm on the runs, ensuring that you are holding a sustainable pace rather than sprinting out of the gate.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Easy pace to gradually elevate heart rate.)
Mobility Drills:
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
- 5-10 Squat-to-Stand
- 5-10 Hip Flexor Stretch - 30 sec each side
Activation Set:
2 rounds- 10 Air Squats
- 5-10 Overhead Squats (PVC)(Focus on form and full range of motion.)
- 5 each leg Step-ups(Use a box that's around 12-24 inches high.)
Scaling Options
Intermediate
Reduce weight and rep intensity.
- 1
overhead squat
Reduce weight for stability.
Weight: 75/55 lbs (34/25 kg)
Scaled
Significantly reduce weights and intensity.
- 1
overhead squat
Use a barbell or PVC pipe for practice.
Weight: 45/35 lbs (20/16 kg)