For TimeMetconBenchmark15:00
The Crippler
Weightlifting
Monostructural
Solo
Workout Details
For Time
15:00
For Time:
30Back Squat
↳ 225/155 lbs (102/70 kg)
1609 mRun
Coaching Tips
Strategy
- 1Pace the mile run adequately to ensure you have energy left for the back squats.
- 2Break the 30 back squats into manageable sets to maintain proper form (e.g., 10-10-10, 15-15).
- 3Transition quickly between the run and squats to keep your heart rate elevated.
- 4Focus on depth and stability during back squats to maximize efficiency and minimize injury risk.
- 5Keep an eye on breathing; exhale during the exertion phase of the squat.
Safety Considerations
Technical Focus
Ensure proper depth and form during squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 250 meters Row - 2-3 min(Moderate pace to increase heart rate.)
Scaling Options
Intermediate
Reduce weight and modify the distance for the mile run.
- 1
back squats
Use lighter weight for barbell back squats.
Weight: 180/125 lbs (82/57 kg)
- 2
runs
Run 800 meters instead of 1 mile.
Scaled
Consider movements that are lower intensity to accommodate different fitness levels.
- 1
back squats
Use a lighter weight and perform air squats if necessary.
Weight: 135/95 lbs (61/43 kg)
- 2
runs
Scale to a 400 meter run or brisk walk.