For TimeMetconWeightliftingBenchmark
Shuttle to Overhead
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
0:00-2:00
400 mRun
Jerks
↳ 300/200 lbs (136/91 kg)
Rest 1 minute
3:00-6:00
600 mRun
Jerks
↳ 300/200 lbs (136/91 kg)
Rest 2 minutes
8:00-12:00
800 mRun
Jerks
↳ 300/200 lbs (136/91 kg)
Coaching Tips
Strategy
- 1Pace the runs to ensure you have enough energy for the max jerks at the end of each interval.
- 2Focus on maintaining a steady breathing pattern during the runs to optimize endurance.
- 3During the jerks, break the movement into manageable sets if fatigued, aiming to stay under control.
- 4Use the rest periods to adequately recover and prepare for the upcoming run, staying active with light movements if possible.
- 5Be cautious of shoulder fatigue; consider how many jerks you can realistically perform before breaking up the sets.
Safety Considerations
Technical Focus
Watch for stability in the overhead position during jerks.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Warm up by jogging lightly to prepare the body for running.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe to open up the shoulders.)
- 5 per side Hip Flexor Stretch(Kneeling hip flexor stretch to enhance mobility.)
Activation Set:
2 rounds- 60m Run(Short run to activate muscles used in the WOD.)
- 5 Light Jerks(Use a light barbell or PVC to practice the jerk movement.)
Scaling Options
Intermediate
Reduce the weight by approximately 20%.
- 1
jerks
Weight: 240/160 lbs (109/73 kg)
Scaled
Reduce the weight by approximately 40%.
- 1
jerks
Weight: 180/120 lbs (82/55 kg)