For TimeMetconBenchmark
It’s a Trap!
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
100Burpee
Every 2 minutes (Including Start):
200 mRun
Coaching Tips
Strategy
- 1Pace the burpees; consider doing them in sets of 10 to avoid fatigue early on.
- 2Plan your runs: aim to maintain a steady pace during the 200m run, focusing on breath control as you return to burpees.
- 3Every two minutes, make sure to start running promptly; even if you're not finished with the burpees, transition smoothly to avoid time penalties.
- 4Common mistake is to rush through the burpees without proper form; focus on full extension at the top.
- 5Use your arms effectively during the burpee to help with momentum and make the movement easier.
Safety Considerations
Technical Focus
Monitor form on the burpee to prevent strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy
Mobility:
- 5 per side Shoulder Stretch(Focus on shoulder flexibility.)
- 5 per side Hip Flexor Stretch(Open up the hips for better burpee mechanics.)
- 5 per side Ankle Mobilization(Ensure good ankle mobility for the run.)
Activation:
2 rounds- 10 Air Squats
- 5 Burpees (slower pace)(Focus on form, full extension and landing softly.)
Scaling Options
Intermediate
Reduce reps and/or adjust run pace to match capacity for steady effort.
- 1
burpee
Reduce to 75 burpees.
- 2
run
Run 150m instead of 200m.
Scaled
Further reduce reps and distance for manageable effort.
- 1
burpee
Reduce to 50 burpees.
- 2
run
Run 100m instead of 200m.