For TimeMetconBenchmark
Withers
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1500 mRun
50Burpee Broad Jump
1000 mRun
40Burpee Broad Jump
500 mRun
30Burpee Broad Jump
Coaching Tips
Strategy
- 1Break down the Burpee Broad Jumps into smaller sets (e.g., 10 at a time) to manage fatigue and maintain form.
- 2Focus on a steady pace during the runs; start conservatively to gauge your effort for the later distances.
- 3Utilize breathing techniques during the Burpees to help maintain stamina over high-rep sets.
- 4Aiming for consistent, controlled landings on the jumps can reduce the impact on the knees and prevent injury.
- 5Transition smoothly between runs and jumps to minimize rest time.
Safety Considerations
Technical Focus
Watch for form breakdown on Burpee Broad Jumps; ensure landing is stable to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Easy pace for warm-up.)
Mobility:
- 30 sec Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec Ankle Mobility Drills(Focus on improving range of motion.)
Activation:
2 rounds- 5 Burpee(Go through the full range for muscle activation.)
- 5 Broad Jump(Focus on the jump technique.)
- 5 each leg Dynamic Leg Swings(Get the hips warmed up.)
Scaling Options
Intermediate
Reduce volume and/or modify movements to manage fatigue.
- 1
run
Reduce run distance by 20%.
- 2
burpee broad jump
Perform regular burpees instead of broad jumps.
Scaled
Continue to focus on movement patterns while reducing intensity.
- 1
run
Reduce run distance by 40%.
- 2
burpee broad jump
Perform step-back burpees and omit the broad jump.