For TimeMetconBenchmark
The Longest Mile
4 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
4 Rounds for Time:
10Burpee
100 mRun
10Air Squat
100 mRun
10Push-Up
100 mRun
10Sit-Up
100 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace during runs to conserve energy for bodyweight movements.
- 2Break the burpees into manageable sets if necessary, avoid burning out early.
- 3Use quick transitions between movements to keep your heart rate elevated.
- 4Focus on proper form for push-ups and air squats to avoid fatigue and maintain speed.
- 5Consider setting a pace for each run that allows recovery for the subsequent movement.
Safety Considerations
Technical Focus
Poor form during burpees may lead to lower back strain.
Recommended Warm-Up
General Warm-Up:
- 100-200m Jog - 2 min(Moderate pace to elevate heart rate.)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec(Focus on stretching hips for squats and runs.)
- 5 each side Shoulder Opener - 30 sec(Dynamic range of motion for shoulder mobility.)
- 10 each side Ankle Mobility Drill - 30 sec(Improve ankle flexibility for squats.)
Activation Set:
2 rounds- 10 Air Squats(Warm up squats.)
- 5-10 Push-Ups(Keep a tight core for support.)
- 5 Burpees(Full range of motion.)
Scaling Options
Intermediate
Reduce reps and extend rest periods.
- 1
burpee
8 Burpees
- 2
run
100m Run (not modified)
- 3
air squat
8 Air Squats
- 4
push up
8 Push-Ups (knee version optional)
- 5
sit up
8 Sit-Ups
Scaled
Further reduce reps to ensure completion.
- 1
burpee
5 Burpees
- 2
run
100m Run (not modified)
- 3
air squat
5 Air Squats
- 4
push up
5 Push-Ups (knee version only)
- 5
sit up
5 Sit-Ups