For TimeMetconBenchmark
Sprint
Monostructural
Solo
Workout Details
For Time
For Time:
70 mSprint Course
Alternating obstacles in the last 50 ft
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the sprint, especially during the return leg.
- 2Use short, quick strides to navigate the obstacles effectively.
- 3Break the distance mentally into segments to avoid burnout.
- 4Keep your head up and eyes forward to focus on the course ahead.
- 5Remember to warm-up adequately to prepare your legs for the sprint. Adjust your speed to avoid hitting obstacles.
Safety Considerations
Technical Focus
Watch for proper running form to prevent injury.
Recommended Warm-Up
Warm-Up:
- 2 min Light Jog - 2 min(Easy pace to get the heart rate up.)
Mobility:
- 30 sec per side Hip Flexor Stretch - 30 sec
- 30 sec per side Quadriceps Stretch - 30 sec
- 30 sec per side Calf Stretch - 30 sec
Activation:
2 rounds- 10-15 High Knees - 30 sec(Focus on quick feet.)
- 10-15 Butt Kickers - 30 sec(Keep a fast tempo.)
Scaling Options
Intermediate
Reduce sprint distance to 50m out and back
- 1
sprint course
Reduce sprint distance to 50m out and back
Scaled
Reduce sprint distance to 30m out and back
- 1
sprint course
Reduce sprint distance to 30m out and back