For TimeMetconBenchmark
Clark
10-9-8-7-6-5-4-3-2-1
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Broad Jump
200 mRun
Coaching Tips
Strategy
- 1Pace yourself on the burpee broad jumps to avoid premature fatigue; consider breaking large sets into smaller ones if needed.
- 2Focus on maintaining a steady breathing pattern during the run to maximize endurance across all rounds.
- 3For transitions between movements, aim for quick changes to minimize downtime and stay in the rhythm.
- 4Common mistakes include jumping too far forward on the burpee jump, which can lead to loss of control—opt for a moderate jump distance instead.
- 5Micro-rests of 5-10 seconds between each set of burpee broad jumps can prevent muscle fatigue during the run.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during the jump to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog - 2 min
Mobility Stretches:
- 10 Dynamic Arm Circles(5 in each direction)
- 10 Hip Flexor Stretch(5 per side)
- 10 Ankle Rolls(5 in each direction)
Activation Mini-WOD:
3 rounds- 5 Burpee Broad Jump (light)(Focus on form.)
- 200m Run (easy pace) - 1 min(Maintain an easy jogging pace.)
Scaling Options
Intermediate
Reduce the intensity of jumps and pace on runs to maintain form.
- 1
burpee broad jump
Burpee to Step-Up instead of Jump
- 2
run
Reduce run distance to 150m
Scaled
Small movement modifications and reduce difficulty where needed.
- 1
burpee broad jump
Burpee to Plank + Step-Back Step-Forward
- 2
run
Walk instead of run