For TimeMetconBenchmark45:00
Mercury
Monostructural
Gymnastics
Solo
Workout Details
For Time
45:00
For Time:
5 Rounds of:
400 mRun
25 mSled Push
Rest 5 Minutes
5 Rounds of:
400 mRun
25 mSled Pull
Coaching Tips
Strategy
- 1Pace the 400m runs, especially on the first round to conserve energy for the sled movements.
- 2For the sled pushes, maintain a strong grip and keep your back straight to prevent injury; push economically to save energy for subsequent rounds.
- 3During the sled pull, use your legs predominantly to drive through the movement, keeping the sled close to your body for better control.
- 4Hydrate adequately before and during the workout to maintain performance over the longer duration.
- 5Focus on quick, efficient transitions from running to pushing/pulling the sled to maximize time.
Safety Considerations
Technical Focus
Maintain proper sled mechanics to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Light Jog - 2-3 min(Easy pace to get heart rate up.)
Mobility Work:
- 5-10 per side Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors.)
- 8-10 Shoulder Dislocates - 30 sec(Use a band or PVC.)
- 5-10 per side Ankle Mobility - 30 sec(Move ankles through full range.)
Activation Set:
2 rounds- 100m Run (Light Pace) - 2 min(Increase pace gradually.)
- 10m Sled Push (Light Load)(Focus on form, keep hip height.)
- 10m Sled Pull (Light Load)(Engage your core, maintain posture.)
Scaling Options
Intermediate
Reduce the sled load by 20%.
- 1
sled push
Keep sled movement patterns, but reduce load.
Weight: 150/100 lbs (68/45 kg)
- 2
sled pull
Keep sled movement patterns, but reduce load.
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce the sled load by 40%.
- 1
sled push
Keep sled movement patterns, but further reduce load.
Weight: 100/70 lbs (45/32 kg)
- 2
sled pull
Keep sled movement patterns, but further reduce load.
Weight: 100/70 lbs (45/32 kg)