For TimeMetconWeightliftingBenchmark
Painstorm XXXIX
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
From 0:00-5:00:
10Back Squat
As few sets/reps as you can with best form
From 5:00:
800 mRun
Then, 10 Rounds of:
10Pull-Up
10Dumbbell Cleans
↳ 45/30 lbs (20/14 kg)
10Walking Lunges
800 mRun
Coaching Tips
Strategy
- 1Start with a strong focus on form for the back squats to avoid injury as the volume increases.
- 2For the running segments, maintain a steady pace to avoid fatigue for the following movements.
- 3Consider breaking up the Pull-Ups into smaller sets if you start to feel fatigued to avoid failing.
- 4Transition quickly between movements to maintain intensity across rounds.
- 5For Dumbbell Cleans, focus on using your hips to generate power, minimize arm fatigue.
- 6Use a steady breathing pattern while performing the Walking Lunges for better stability.
Safety Considerations
Technical Focus
Ensure proper squat depth and knee tracking during lunges.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Easy jog to warm-up.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 each direction Ankle Rolls
Activation Sets:
3 rounds- 5 Back Squat (Light)(Focus on form.)
- 5 Pull-Up (Assisted)(Focus on the full range of motion.)
- 5 Dumbbell Deadlifts (Light Weight)(Use light dumbbells to activate back and legs.)
- 10 Walking Lunges (Bodyweight)(Focus on balance.)
Scaling Options
Intermediate
Reduce weight and volume slightly.
- 1
back squat
Use a lighter weight for squats.
- 2
dumbbell cleans
Reduce dumbbell weight.
Weight: 35/20 lbs (15.875/9.072 kg)
- 3
pull up
Banded Pull-Ups instead.
Scaled
Significant reduction in load and volume.
- 1
back squat
Perform Goblet Squats with lighter weight.
- 2
dumbbell cleans
Use very light dumbbells.
Weight: 20/10 lbs (9.072/4.536 kg)
- 3
pull up
Substitute with Ring Rows.