For TimeMetconBenchmark30:00
Gallant
None
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Medicine Ball Run1.6 km1.0 miles
20/14 lbs (9/6 kg)
- 2Burpee Pull-Up60 reps
- 3Medicine Ball Run800 m
20/14 lbs (9/6 kg)
- 4Burpee Pull-Up30 reps
- 5Medicine Ball Run400 m
20/14 lbs (9/6 kg)
- 6Burpee Pull-Up15 reps
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Pace the runs, especially the 1 mile for sustainability.
- 2Focus on form during Burpee Pull-Ups to prevent fatigue.
- 3Break down the Burpee Pull-Ups into smaller sets if needed.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduction in weight and volume.
- 1
medicine ball run
Reduce weight on Medicine Ball
Weight: 14/10 lbs (6/5 kg)
- 2
burpee pull up
Can switch to regular Pull-Ups
Scaled
Reduction in weight and simpler movements.
- 1
medicine ball run
Use bodyweight run instead
- 2
burpee pull up
Step-Up Pull-Ups