For TimeMetconBenchmark30:00
Gunny
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Weighted Run1.6 km1.0 miles
50/35 lbs (23/16 kg)
Bodyweight
- 2Push-Up50 reps
- 3Sit-Up50 reps
- 4Weighted Run1.6 km1.0 miles
50/35 lbs (23/16 kg)
Bodyweight
- 5Push-Up50 reps
- 6Sit-Up50 reps
- 7Weighted Run1.6 km1.0 miles
50/35 lbs (23/16 kg)
Bodyweight
Note: Weighted vest: 50 lbs
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace on the runs, especially with the added weight.
- 2Break the push-ups and sit-ups into manageable sets if needed to avoid failure.
Safety Considerations
Technical Focus
Monitor running form under load
Recommended Warm-Up
General Cardio
- 3 min 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