For TimeMetconBenchmark
Gallant
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1.6 kmMedicine Ball Run
↳ 20/14 lbs (9/6 kg)
↳ 1.0 miles
60Burpee Pull-Up
800 mMedicine Ball Run
↳ 20/14 lbs (9/6 kg)
30Burpee Pull-Up
400 mMedicine Ball Run
↳ 20/14 lbs (9/6 kg)
15Burpee Pull-Up
Coaching Tips
Strategy
- 1Pace the runs, especially the longer 1 Mile run; aim for a steady, manageable speed.
- 2Break the Burpee Pull-Ups into smaller sets (e.g., 10 sets of 6 or 5 sets of 12) to avoid burnout and maintain form.
- 3Consider resting 10-15 seconds at the Pull-Up Bar during transitions to regain grip strength and avoid failing reps.
- 4Focus on maintaining a smooth rhythm and breathing during the Medicine Ball Runs; try not to sprint too early and save some energy for the Burpee Pull-Ups.
- 5In the runs, keep the medicine ball close to your body to maintain stability and reduce strain.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during the Burpee to avoid strain on the knees and lower back.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Easy jog to mimic the running distances in the WOD.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10-15 Shoulder Dislocates(Use a band or a light bar.)
- Thoracic Spine Twist - 1 min each side
Activation Circuit:
2 rounds- 10 Medicine Ball Squats(Use the medicine ball for stability.)
- 5 Burpees(Practice form at a low intensity.)
- 5-10 Pull-Ups (or Assisted Pull-Ups)(Focus on smooth movement.)
Scaling Options
Intermediate
Reduce weight and adjust Burpee Pull-Ups
- 1
medicine ball run
Maintain full distance but reduce weight.
Weight: 16/10 lbs (7/4.5 kg)
- 2
burpee pull up
Perform standard Burpees with Pull-Up bar assistance (banded if needed).
Scaled
Significantly reduce weight and modify movements
- 1
medicine ball run
Shorten the distances, complete 800m, 400m, etc.
Weight: 10/6 lbs (4.5/2.5 kg)
- 2
burpee pull up
Perform box-step-ups instead of Burpee Pull-Ups.