For TimeMetconBenchmark40:00
Carey
Monostructural
Gymnastics
Solo
Workout Details
For Time
40:00
For Time:
5000 mRun
Every 3 minutes, perform:
10Burpee
10Plank Push-Up
10Alternating Lunge
Coaching Tips
Strategy
- 1Break up the Burpees into smaller sets if fatigued (5-5).
- 2Focus on maintaining a steady pace during the run, staying relaxed but efficient.
- 3Keep the core engaged during Plank Push-Ups to prevent sagging in the lower back.
- 4Use proper mechanics on Alternating Lunges to reduce knee stress, keeping the front knee aligned over the ankle.
Safety Considerations
Technical Focus
Monitor the form on Plank Push-Ups to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Easy Run(At a conversational pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Using a band or a towel.)
- 30 sec Wrist stretches
Activation:
2 rounds- 5 Burpee(Practice the jump and landing.)
- 5 Plank Push-Up(Focus on core stability.)
- 5 each leg Lunge Step-Throughs(Ensure proper depth and alignment.)
Scaling Options
Intermediate
Reduce run to 4,000m and modify Push-Ups.
- 1
run
4,000m Run
- 2
burpee
10 Burpees
- 3
plank push up
Knee Push-Ups
- 4
alternating lunge
10 Alternating Lunges
Scaled
Reduce run distance and modify movements.
- 1
run
3,000m Run
- 2
burpee
6 Burpees
- 3
plank push up
Wall Push-Ups
- 4
alternating lunge
Static Lunges