For TimeMetconBenchmark
Linchpin Test 13
20-19-18-...-3-2-1
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
20-19-18-...-3-2-1 reps of:
400 mRun
Burpee
Wear a Weight Vest (20/14 lb)
*Perform the 400 meter Run before each set of Burpees
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Break up burpees if fatigue sets in during lower rep counts to maintain form.
- 2Focus on maintaining a steady pace during the runs; don’t sprint too early in the ladder.
- 3Maintain control on the burpee jump to avoid unnecessary energy loss on landings.
Safety Considerations
Technical Focus
Monitor proper burpee form to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Light Jog
- 5-10 Dynamic Stretching - 30 sec(Focus on legs and shoulders.)
Mobility Work:
- 5 Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a broomstick or towel to improve shoulder mobility.)
Activation Sets:
2 rounds- 200m Run at Race Pace(Aim to simulate the first run in the WOD.)
- 5 Burpees (Slow Tempo)(Focus on perfect form and breathing.)
Scaling Options
Intermediate
Reduce workload by 20% and adjust distances accordingly.
- 1
run
Run 320m instead of 400m.
- 2
burpee
Perform burpees without a weight vest.
Scaled
Reduce workload by 40% and lower distance to accommodate beginners.
- 1
run
Run 200m instead of 400m.
- 2
burpee
Perform step-back burpees.