For TimeMetconBenchmark
The Capitol
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
20Pig Flip
↳ 510/350 lbs (231/159 kg)
5633 mRun
200 mJerry Bag Carry
↳ 100/70 lbs (45/32 kg)
Each bag (male/female)
200 mHusafell Carry
↳ 200/150 lbs (91/68 kg)
Coaching Tips
Strategy
- 1Pace yourself on the run to avoid fatigue early in the workout, aiming for a consistent speed throughout.
- 2Break the pig flips into manageable sets (e.g., 5 flips per set) if necessary, to maintain form and prevent fatigue.
- 3Transition smoothly between movements to minimize downtime – keep water and equipment ready to go.
- 4During the carries, focus on a strong grip and core engagement to maintain stability and prevent dropping the bags.
- 5Use short, efficient strides during the run for better endurance rather than long strides that may cause fatigue.
Safety Considerations
Technical Focus
Ensure proper lifting technique on flips and carries to prevent back strain.
Recommended Warm-Up
Warm-Up: Running and Movement Prep
- 1-2 min Jog or Fast Walk - 2 min(Easy pace to prepare for the run.)
Mobility: Hip and Shoulder Openers
- 30 sec each side Hip Flexor Stretch - 1 min(Focus on stretching the hip flexors.)
- 10 Shoulder Dislocates - 1 min(Use a band or a broomstick.)
Activation: Light Movement Prep
2 rounds- 10 Bodyweight Squats - 30 sec(Keep the movement fluid.)
- 5-10 Light Slamballs/Pig Flips if available - 2 min(Focus on form and warming up the posterior chain.)
Scaling Options
Intermediate
Reduce weight by ~20% on flips and carries; reduce run distance to 2 miles.
- 1
pig flips
Weight: 408/280 lbs (185/127 kg)
- 2
jerry bag carry
Reduce bag weight.
Weight: 80/56 lbs (36/25 kg)
- 3
husafell carry
Reduce carry weight.
Weight: 160/120 lbs (73/55 kg)
Scaled
Reduce weight by ~40% on flips and carries; reduce run distance to 1.5 miles.
- 1
pig flips
Weight: 306/210 lbs (139/95 kg)
- 2
jerry bag carry
Use lighter bags.
Weight: 60/42 lbs (27/19 kg)
- 3
husafell carry
Use lighter carry.
Weight: 120/90 lbs (54/41 kg)