For TimeMetconBenchmark
Redline
15-10-5
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15-10-5 reps of:
Front Squats
↳ 95/65 lbs (43/29 kg)
Bike
Rest 90 seconds after each set.
Coaching Tips
Strategy
- 1Pace yourself to avoid burnout, especially on the bike interval.
- 2Aim to keep your front squats unbroken for as long as possible during the 15-10-5 scheme.
- 3Focus on controlled breathing after bike calories to optimize recovery for the next set.
- 4Take the 90-second rest to fully recover; this is crucial for sustaining performance across the sets.
- 5Track your transitions between moves to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper squat depth and barbell positioning to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min(Light intensity to get the heart rate up.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch(Focus on loosening the hips.)
- 10 each side Ankle Mobility Work(Good for squat depth.)
- 10 Shoulder Dislocates with PVC Pipe(Open up the shoulders.)
Activation:
2 rounds- 5 Front Squats (lightweight)(Focus on form, use ~50% of training weight.)
- 5 calories Calorie Bike (easy pace)(Smooth and steady pace.)
Scaling Options
Intermediate
Reduce weight and maintain movement flow.
- 1
front squats
Use lighter barbell for front squats.
Weight: 75/50 lbs (34/23 kg)
- 2
bike
No modification.
Scaled
Further reduce weight and simplify movements.
- 1
front squats
Use even lighter barbell or dumbbells.
Weight: 55/35 lbs (25/16 kg)
- 2
bike
Use a lower intensity on the bike.