For TimeMetconBenchmark35:00
Combs
Gymnastics
Monostructural
Solo
Workout Details
For Time
35:00
For Time:
60Air Squat
400 mRun
40Air Squat
800 mRun
20Air Squat
1600 mRun
Time Cap: 35 minutes
Coaching Tips
Strategy
- 1Break up the Air Squats into manageable sets (e.g., 20s or 15s) to avoid fatigue early on.
- 2Focus on maintaining a consistent pace throughout the runs; don't sprint too early.
- 3Utilize active recovery during the runs by keeping a steady, controlled pace instead of all-out effort.
- 4Take short, purposeful breaks between squat sets to maintain form and prevent burnout.
- 5Hydrate well before and consider pacing your runs in line with your overall time strategy.
Safety Considerations
Technical Focus
Ensure proper squat depth and alignment during Air Squats to avoid knee injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Light jog to increase heart rate.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Target hip flexors and quads.)
- 5 per side Ankle Mobility(Improve ankle flexibility for better squat depth.)
- 5 per side Dynamic Lunges(Warm up legs and hips.)
Activation Sets:
2 rounds- 10 Air Squat(Focus on form, going as low as possible.)
- 30 sec Run in Place(Get blood flowing for the upcoming run.)
- 10 Air Squat(Emphasizing form and depth once more.)
Scaling Options
Intermediate
Reduce reps and maintain form with slightly lighter intensity
- 1
air squat
N/A
- 2
run
Run shorter distances (200m, 400m, 800m).
Scaled
Reduce both reps and distances significantly
- 1
air squat
N/A
- 2
run
Walk instead of run, or run dramatically shorter distances (100m, 200m, 400m).