For TimeMetconBenchmark25:00
Rose
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
2 Rounds for Time:
400 mRun
25 mWalking Lunge
200 mRun
25 mBurpee Broad Jump
Coaching Tips
Strategy
- 1Pace your runs; the lunges and burpees require good energy for performance.
- 2Focus on maintaining form during the walking lunges; avoid leaning forward.
- 3Try to keep burpee broad jumps unbroken; break them into smaller sets if fatigue sets in.
- 4Transition quickly between movements to maximize speed.
- 5Use a steady pace and monitor your heart rate, especially during the runs.
Safety Considerations
Technical Focus
Ensure proper lunging form to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Focus on light jogging to prepare for runs.)
Mobility Drills:
- 5 each side Hip Flexor Stretch
- 5 each side Calf Stretch
- 10 each side Ankle Circles
Activation Movements:
2 rounds- 10 each leg Bodyweight Lunges(Focus on form.)
- 5 Burpees(Get comfortable with the motion.)
Scaling Options
Intermediate
Reduce distances and focus on maintaining intensity.
- 1
run
300m Run
- 2
walking lunge
20m Walking Lunges
- 3
burpee broad jump
20m Burpee Broad Jumps
Scaled
Significantly reduced distances to accommodate all levels.
- 1
run
200m Run
- 2
walking lunge
10m Walking Lunges
- 3
burpee broad jump
10m Burpee Broad Jumps