For TimeMetconBenchmark
SQT
3 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
10Ground-to-Overhead
↳ 95/65 lbs (43/29 kg)
200 ftShuttle Sprint
50 yards there and back, twice
(50 yards there and back, twice)
Coaching Tips
Strategy
- 1Pace the shuttle sprints; they can be taxing, especially after the lifting.
- 2Try to keep the Ground-to-Overheads unbroken if possible; set a goal to minimize rests.
- 3Focus on smooth transitions between movements to maintain heart rate and efficiency.
- 4Monitor form on the Ground-to-Overhead; use your legs effectively to reduce strain on the back.
- 5Keep your core engaged during both movements to improve stability and performance.
Safety Considerations
Technical Focus
Ensure proper form during the Ground-to-Overhead to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on an easy pace to gradually increase heart rate.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(To improve hip mobility for better squatting and overhead positions.)
- 10 Shoulder Dislocates(Using a band or PVC to enhance shoulder mobility.)
Activation Drills:
2 rounds- 5 Empty Barbell Ground-to-Overhead(Focus on form and technique.)
- 2 Shuttle Sprint (50 yards)(Short sprints to activate fast-twitch muscles ahead of the WOD.)
Scaling Options
Intermediate
Reduce barbell weight by 20% and alter shuttle sprint distance to 150 yards.
- 1
ground to overhead
Weight: 75/55 lbs (34/25 kg)
- 2
shuttle sprint
150-yard Shuttle Sprint
Scaled
Reduce barbell weight by 40% and shuttle sprint to 100 yards.
- 1
ground to overhead
Weight: 55/40 lbs (25/18 kg)
- 2
shuttle sprint
100-yard Shuttle Sprint