For TimeMetconBenchmark
Games 9.3
Monostructural
Solo
Workout Details
For Time
For Time:
170 mSandbag Hill Sprint
↳ 70/35 lbs (32/16 kg)
Original WOD
For Time: 170 meter Sandbag Hill Sprint (70/35 lbs)
Coaching Tips
Strategy
- 1Focus on maintaining a strong stance during the hill sprint; engage your core throughout the movement.
- 2Pace yourself; it's better to start strong but controlled rather than going all out and fatiguing early.
- 3Keep your arms driving back and forth for momentum, especially on the incline.
- 4Ensure you secure the sandbag properly to avoid it shifting during the sprint.
- 5Practice proper foot placement to avoid tripping or losing balance on the hill.
Safety Considerations
Technical Focus
Monitor for overextension of the lower back during the sprint.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy
Mobility Work:
- 5-10 Hip Flexor Stretch(Hold each side for 15-30 seconds.)
- 5-10 Hamstring Stretch(Hold each side for 15-30 seconds.)
- 10 Ankle Rolls(Make sure to do both directions.)
Activation:
2 rounds- 30 sec High Knees
- 30 sec Butt Kicks
- 10 Sandbag Deadlifts (Light)
Scaling Options
Intermediate
Reduce the weight by ~20% from the RX weight.
- 1
sandbag hill sprint
Use lighter sandbag for confidence on the hill.
Weight: 56/28 lbs (25/13 kg)
Scaled
Reduce the weight by ~40% from the RX weight.
- 1
sandbag hill sprint
Walk the hill instead of sprinting.
Weight: 42/21 lbs (19/9 kg)