For TimeCardioBenchmark
Santana
10 Rounds
Monostructural
Solo
Workout Details
For Time
10 Rounds for Time:
400 mRun
3 minRest
Coaching Tips
Strategy
- 1Maintain a steady pace during the runs to avoid burning out early.
- 2If the runs start to feel heavy, consider adjusting your pacing to ensure each rep is consistent and efficient.
- 3Use the 3 minutes of rest to hydrate and mentally prepare for the next round; stay active to keep your muscles loose.
- 4Focus on a strong and consistent breathing pattern throughout the runs, particularly as fatigue sets in.
Safety Considerations
Technical Focus
Monitor running form to avoid stress on knees and ankles.
Recommended Warm-Up
General Cardio:
- 5-10 Dynamic Running Drills - 2 min(High knees, butt kicks, and lateral shuffles.)
Mobility:
- 5 Hip Flexor Stretch - 30 sec each side
- 5 Quad Stretch - 30 sec each side
- 5 Calf Stretch - 30 sec each side
Activation:
3 rounds- 200 Light Jogging - 30 sec(Easy pace.)
- 20 High Knees - 30 sec
- 20 Butt Kicks - 30 sec
Scaling Options
Intermediate
Reduce pace if required.
Scaled
Modify the run distance or rest time as needed.
- 1
run
Modify the run to 300 meters.