For TimeMetconBenchmark08:00
Corn Sack Sprint
Monostructural
Weightlifting
Solo
Workout Details
For Time
08:00
For Time:
320 mHill Sprint with Corn Sack
↳ 50/30 lbs (23/14 kg)
Time Cap: 8 Minutes
Coaching Tips
Strategy
- 1Start at a sustainable pace during the hill sprint; it's better to maintain speed than to start too fast and slow down significantly later.
- 2Focus on driving your knees up and pumping your arms to maintain momentum; this is crucial for hill sprints.
- 3Use the corn sack as a weight to enhance core stability; be aware of your posture while sprinting with the added load.
- 4If this is your first time, focus on control and footing, especially on a hill; balance is key to prevent falls.
- 5Keep your breaths controlled to manage the intensity of the effort.
Safety Considerations
Technical Focus
Monitor for proper form, especially maintaining a straight line in the body and avoiding excessive lean during the sprint.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 2 min(Keep a comfortable pace.)
Mobility:
- 10 Hip Flexor Stretch(Hold each stretch for about 15 seconds.)
- 10 Quad Stretch(Hold each stretch for about 15 seconds.)
- 10 Calf Stretch(Hold each stretch for about 15 seconds.)
Activation:
2 rounds- 30 High Knees(Focus on quick feet and knee drive.)
- 30 Butt Kicks(Keep the pace brisk; make the movements dynamic.)
Scaling Options
Intermediate
Reduce the weight of the corn sack by about 20%.
- 1
hill sprint with corn sack
Same movement with reduced load.
Weight: 40/24 lbs (18/11 kg)
Scaled
Reduce the weight of the corn sack by about 40%.
- 1
hill sprint with corn sack
Same movement with reduced load.
Weight: 30/18 lbs (14/8 kg)