For TimeMetconBenchmark
T
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
100 mSprint
10Squat Clean Thrusters
↳ 115/75 lbs (52/34 kg)
15Kettlebell Swings
↳ 70.4/53 lbs (32/24 kg)
100 mSprint
2 minRest
Coaching Tips
Strategy
- 1Pace yourself on the sprints; eliminate early fatigue.
- 2Maintain an even tempo during the squat clean thrusters, possibly breaking them into smaller sets (5+5) if needed.
- 3Keep kettlebell swings unbroken for efficiency but focus on form to avoid injury.
- 4Use the rest effectively; focus on breath control and preparing for the next round.
Safety Considerations
Technical Focus
Ensure proper form during the squat clean thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Jogging(Light jog to increase heart rate.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on stretching the hip flexors.)
- 10 Shoulder Dislocates(Use a band or stick.)
- Wrist Stretch - 30 sec(To prep for thrusters.)
Activation Set:
3 rounds- 10 Air Squats(Focus on depth and form.)
- 10 Kettlebell Deadlifts(Lightweight, practice form.)
- 30 sec High Knees(Focus on quick foot strikes.)
Scaling Options
Intermediate
Reduce weights and adjust reps for skill level
- 1
squat clean thrusters
Reduce weight
Weight: 95/65 lbs (43/30 kg)
- 2
kettlebell swings
Reduce weight
Weight: 53/35 lbs (24/16 kg)
Scaled
Lower weights significantly and modify movements
- 1
squat clean thrusters
Reduce weight significantly
Weight: 75/45 lbs (34/20 kg)
- 2
kettlebell swings
Reduce weight significantly
Weight: 35/26 lbs (16/12 kg)
- 3
sprint
Perform 75-meter sprints instead of 100m