For TimeMetconBenchmark45:00

Smykowski

Monostructural

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

45:00

1
Run6 km3.8 miles
2
Burpee Pull-Up60 reps

Weighted vest: 30 lbs (20 lbs for women)

Cash In

Wear a Weight Vest (30/20 lb)

Completed as quickly as possible.

Note: Wear a Weight Vest (30/20 lb)

Coaching Tips

Strategy

1Pace yourself on the run to conserve energy for the burpee pull-ups.
2Break up the burpee pull-ups into manageable sets to avoid burnout.
3Ensure proper form on burpee pull-ups to prevent shoulder strain.

Safety Considerations

Standard safety precautions apply. Focus on maintaining proper form throughout the workout.

Recommended Warm-Up

General Cardio

3 min Row - 3 min(easy pace)

Mobility

30s each side Hip Flexor Stretch
10 Shoulder Pass-Throughs
10 each direction Wrist Circles

Scaling Options

Intermediate

Run 4 km instead of 6 km, 40 Burpee Pull-Ups

1
run
4 km Run
2
burpee pull up
40 Burpee Pull-Ups

Scaled

Run 2 km instead of 6 km, 20 Burpee Pull-Ups

1
run
2 km Run
2
burpee pull up
20 Burpee Pull-Ups

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