Broomstick Mile
Workout Details
For Time:
Perform all movements except the run with a PVC pipe (or broomstick).
Note: Perform all movements except the run with a PVC pipe (or broomstick).
Coaching Tips
Strategy
- 1Pace your runs to maintain intensity for the squats and lifts.
- 2Consider breaking down the squat sets if fatigued; for example, split 25 reps into smaller sets (e.g., 10 + 10 + 5).
- 3Transition quickly between movements, but take enough time to reset form between each lift, particularly after a run.
- 4For the shoulder press and push press, make sure to engage your core and avoid overextending your back.
- 5Focus on maintaining a neutral spine during all squatting and pressing movements, especially under fatigue.
Safety Considerations
Technical Focus
Monitor squat depth and overhead stability during lifts.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2-3 min(Easy pace to raise heart rate.)
Mobility:
- 5 PVC Pipe Overhead Stretch(Focus on shoulder and thoracic mobility.)
- 5 Hip Flexor Stretch - 30 sec each leg(Loosen hips for squats.)
- 5 Ankle Mobility Drill(Improve ankle flexion for squatting.)
Activation:
2 rounds- 10 PVC Pipe Back Squats(Slow and controlled to activate legs.)
- 10 PVC Shoulder Press(Focus on stability and core engagement.)
- 5 PVC Pass-Throughs(Warm up shoulders.)
Scaling Options
Intermediate
Reduce weight and increase run distance if needed.
- 1
back squat
Perform squats with a lighter weight or a PVC pipe.
Weight: 45/33 lbs (20/15 kg)
- 2
front squat
Perform squats with a lighter weight or a PVC pipe.
Weight: 45/33 lbs (20/15 kg)
- 3
overhead squat
Perform squats with a PVC pipe.
Weight: 45/33 lbs (20/15 kg)
- 4
shoulder press
Perform press with a lighter weight or a PVC pipe.
Weight: 45/33 lbs (20/15 kg)
- 5
push press
Perform press with a PVC pipe.
Weight: 45/33 lbs (20/15 kg)
- 6
push jerk
Perform jerk with a PVC pipe.
Weight: 45/33 lbs (20/15 kg)
- 7
hang clean
Perform cleans with lighter kettlebells.
Weight: 65/45 lbs (30/20 kg)
- 8
snatch
Perform snatches with lighter kettlebells.
Weight: 65/45 lbs (30/20 kg)
Scaled
Reduce weights and repetitions as needed.
- 1
back squat
Perform squats with a PVC pipe.
Weight: 35/25 lbs (16/11 kg)
- 2
front squat
Perform squats with a PVC pipe.
Weight: 35/25 lbs (16/11 kg)
- 3
overhead squat
Perform squats with a PVC pipe.
Weight: 35/25 lbs (16/11 kg)
- 4
shoulder press
Perform press with a lighter weight.
Weight: 35/25 lbs (16/11 kg)
- 5
push press
Perform press with a PVC pipe.
Weight: 35/25 lbs (16/11 kg)
- 6
push jerk
Perform jerk with a PVC pipe.
Weight: 35/25 lbs (16/11 kg)
- 7
hang clean
Perform cleans with a light weight or kettlebell.
Weight: 45/33 lbs (20/15 kg)
- 8
snatch
Perform snatches with a light weight or kettlebell.
Weight: 45/33 lbs (20/15 kg)