For TimeMetconBenchmark
Clovis
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
16.1 kmRun
↳ 10.1 miles
150Burpee Pull-Up
Original WOD
For Time: 10 Mile Run 150 Burpee Pull-Ups
Coaching Tips
Strategy
- 1Pace yourself during the 10 Mile Run; aim for a sustainable speed to maintain energy for the Burpee Pull-Ups.
- 2Break the 150 Burpee Pull-Ups into smaller sets (e.g., 10 or 15 reps) with brief rests to manage fatigue.
- 3Focus on maintaining technique, especially as you tire during the Burpee Pull-Ups to prevent injury.
- 4Stay hydrated throughout the WOD, especially during the run.
- 5Consider using a faster run pace if you feel strong, but don't sacrifice form in the Burpee Pull-Ups afterwards.
Safety Considerations
Technical Focus
Ensure proper jump and pull technique during Burpee Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Cardio:
- Jogging - 3 min easy(Light jogging to get the heart rate up.)
Mobility:
- Shoulder Stretch - 1 min(Focus on shoulder mobility to prepare for Burpee Pull-Ups.)
- Hip Flexor Stretch - 1 min(Loosen up hip flexors for running.)
- Hamstring Stretch - 1 min(Stretch hamstrings for optimal running form.)
Activation:
2 rounds- 5 Burpees(Perform 5 Burpees to warm up the movement.)
- 5 Pull-Ups(Perform 5 Pull-Ups to activate upper body.)
- 30 seconds Jogging in Place(Light jogging in place to raise heart rate.)
Scaling Options
Intermediate
Reduce distance and reps for moderate intensity.
- 1
run
8 Mile Run
- 2
burpee pull up
100 Burpee Pull-Ups
Scaled
Significantly reduce distance and reps for a more accessible workout.
- 1
run
5 Mile Run
- 2
burpee pull up
50 Burpee Pull-Ups