For TimeMetconWeightliftingBenchmark
Roney
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds For Time:
200 mRun
11Thrusters
↳ 135/95 lbs (61/43 kg)
200 mRun
11Push Presses
↳ 135/95 lbs (61/43 kg)
200 mRun
11Bench Presses
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Aim to keep your runs consistent; find a pace that you can maintain across all rounds.
- 2For the thrusters and presses, consider breaking them into smaller sets, such as 6-5 for thrusters and 6-5 for push presses, to avoid fatigue.
- 3Transition quickly between movements to save time, but ensure you maintain form and safety during transitions.
- 4Practice proper breathing techniques; exhale explosively during the lifts for better performance.
- 5Focus on maintaining steady breathing through the runs; it will help keep your heart rate in check throughout the workout.
Safety Considerations
Technical Focus
Maintain a neutral spine during all pressing movements.
Recommended Warm-Up
General Warm-Up:
- 200 m Run - 2 min easy(Focus on light jogging to warm up the legs.)
Dynamic Stretching:
- 10 Shoulder Stretch - 30 sec(Dynamic shoulder rolls.)
- 10 Hip Flexor Stretch - 30 sec per side(Kneeling hip flexor stretch.)
- 10 Thoracic Spine Rotation - 30 sec(Kneeling or standing thoracic twists.)
Activation:
2 rounds- 10 PVC Pass-Throughs - 1 min(Use a PVC pipe or light barbell.)
- 5 Empty Barbell Thrusters - 1 min(Focus on form without weight.)
- 5 Dumbbell Push Press - 1 min(Use light weights to warm up explosively.)
Scaling Options
Intermediate
Reduce the weight by approximately 20% and simplify the run distance if needed.
- 1
thrusters
Reduce weight to 105/75 lbs.
Weight: 105/75 lbs (47/34 kg)
- 2
push presses
Reduce weight to 105/75 lbs.
Weight: 105/75 lbs (47/34 kg)
- 3
bench presses
Reduce weight to 105/75 lbs.
Weight: 105/75 lbs (47/34 kg)
Scaled
Reduce the weight by approximately 40% and modify movements as needed for ability.
- 1
thrusters
Reduce weight to 85/55 lbs.
Weight: 85/55 lbs (39/25 kg)
- 2
push presses
Reduce weight to 85/55 lbs.
Weight: 85/55 lbs (39/25 kg)
- 3
bench presses
Reduce weight to 85/55 lbs.
Weight: 85/55 lbs (39/25 kg)