For TimeMetconBenchmark25:00
Spears
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
For Time:
3000 mRun
Every 3 minutes, perform:
10Burpee Broad Jump
10Alternating Lunge
Time Cap: 25 minutes
Coaching Tips
Strategy
- 1Pace your 3,000 meters; start steady to avoid fatigue for the burpee broad jumps.
- 2Break up the burpee broad jumps and alternating lunges if needed to maintain form and speed throughout the workout.
- 3Use the 3-minute intervals strategically; ensure you're finished with both movements before the clock hits 0.
- 4Focus on explosive movements during the broad jumps while ensuring safe landings to minimize impact stress.
- 5Use a consistent rhythm in your lunges, stepping back far enough to maintain knee alignment over the ankle.
Safety Considerations
Technical Focus
Focus on maintaining proper form during jumps and landings to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog - 2 min(Smooth pace to warm up)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on opening up hips)
- 30 sec Chest Opener Stretch - 30 sec(Stretch out the chest and shoulders)
Activation:
2 rounds- 5 Burpee Broad Jump (scaled)(Focus on form)
- 5 each leg Alternating Lunge (air only)(Controlled pace for activation)
Scaling Options
Intermediate
Reduce reps and maintain form on explosive movements.
- 1
burpee broad jump
Reduce to 7 reps.
- 2
alternating lunge
Reduce to 7 reps.
Scaled
Further reduce reps and consider step back lunges for safety.
- 1
burpee broad jump
Reduce to 5 reps.
- 2
alternating lunge
Reduce to 5 reps with step back.