OtherWeightliftingBenchmark30:00
The Other Total
Weightlifting
Solo
Workout Details
Other
30:00
Sum of the Best of Each Lift:
Clean
Bench Press
Overhead Squat
Time Cap: 30 minutes
Note: Each lift's best successful attempt contributes to the total.
Coaching Tips
Strategy
- 1Focus on steady progress for each lift; don't rush. Aim for maximal efficiency in your technique.
- 2Break down your attempts; start with lighter weights and gradually increase to find your max safely.
- 3Stay consistent with your breathing and focus during lifts to maintain control and avoid failing attempts.
Safety Considerations
Technical Focus
Maintain proper form, especially during heavy lifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Moderate pace to elevate heart rate.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Use a band or PVC to improve shoulder mobility.)
- 10 each side Hip Openers(Targeting hip flexors for clean and overhead squat.)
- 10 each side Ankle Stretch(To maintain good squat depth.)
Activation Sets:
2 rounds- 5 Cleans with Light Barbell(Focus on form rather than weight.)
- 5 Bench Press with Light Barbell(Emphasize control.)
- 5 Overhead Squats with Empty Barbell(Ensure proper overhead positioning.)
Scaling Options
Intermediate
Reduce weight by ~20% from RX weight.
- 1
clean
N/A
Weight: 160/115 lbs (72/52 kg)
- 2
bench press
N/A
Weight: 160/115 lbs (72/52 kg)
- 3
overhead squat
N/A
Weight: 130/95 lbs (59/43 kg)
Scaled
Reduce weight by ~40% from RX weight.
- 1
clean
N/A
Weight: 120/90 lbs (54/41 kg)
- 2
bench press
N/A
Weight: 120/90 lbs (54/41 kg)
- 3
overhead squat
N/A
Weight: 80/65 lbs (36/30 kg)