For TimeMetconBenchmark
Surfer on Acid
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
21Burpee
Coaching Tips
Strategy
- 1Pace your runs to maintain high intensity throughout; don't start too fast and burn out.
- 2For burpees, focus on a smooth transition from the plank position to standing to keep a steady rhythm.
- 3Break the burpees into smaller sets if you're struggling to keep up with the pace; e.g., do 10-11.
- 4Stay efficient in your movements; minimize time spent standing still after burpees before heading into the run.
- 5Use the run as active recovery; keep a steady, controlled pace that allows you to recover for the burpees.
Safety Considerations
Technical Focus
Maintain a neutral spine during the burpee to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy(Easy pace to warm the legs.)
Mobility:
- 10 each leg Leg Swings - 60 sec(Dynamic leg swings to open hips.)
- 10 forward, 10 backward Arm Circles - 60 sec(Mobilize shoulders.)
- 5 Downward Dog to Cobra Stretch - 60 sec(Stretch the back and chest.)
Activation:
2 rounds- 5 Burpee - 90 sec(Focus on form.)
- 30 sec Run (high knees) - 90 sec(Feel the run motion with high knees.)
Scaling Options
Intermediate
Reduce run distance to 300m and burpees to 15 reps.
- 1
run
Reduce distance by 25%
- 2
burpee
Reduce reps by 30%
Scaled
Reduce run distance to 200m and burpees to 10 reps.
- 1
run
Reduce distance by 50%
- 2
burpee
Reduce reps by 50%