For TimeMetconBenchmark
Gunny
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1.6 kmRun
↳ 50/35 lbs (23/16 kg)
↳ 1.0 miles
Weighted
50Push-Up
50Sit-Up
1.6 kmRun
↳ 50/35 lbs (23/16 kg)
↳ 1.0 miles
Weighted
50Push-Up
50Sit-Up
1.6 kmRun
↳ 50/35 lbs (23/16 kg)
↳ 1.0 miles
Weighted
Wear a Weight Vest, Body Armor, loaded Ruck Pack or whatever is needed to load yourself with 50 lb. for the runs.
Note: Weighted for runs: 50/35 lbs
Coaching Tips
Strategy
- 1Pace the weighted runs to maintain consistency throughout the WOD; try to maintain a steady speed rather than sprinting and burning out.
- 2Consider breaking up the Push-Ups into smaller sets (like sets of 10 or 15) to avoid muscle fatigue toward the end.
- 3For Sit-Ups, keep a controlled tempo and focus on engaging your core to maintain form and effectiveness.
- 4Transition efficiently between movements to save valuable time without sacrificing form.
- 5Hydrate before and during the WOD to prevent fatigue from running in the weight.
- 6Use proper lifting techniques if using a ruck pack to avoid back strain.
Safety Considerations
Technical Focus
Monitor running form to reduce impact injuries and maintain pushing technique during tiredness.
Recommended Warm-Up
Warm Up:
- 400m Jog - 2 min(Easy jog to prepare your legs.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec(Stretch hip flexors to prepare for running.)
- 10 Shoulder Dislocates - 1 min(Use a band or PVC for shoulder mobility.)
- 10 Cat-Cow Stretch - 30 sec(Mobilize the spine for core work.)
Activation: Mini-WOD
2 rounds- 10 each leg Weighted Step-ups(Use a weight equal to ~30-40% of the run weight.)
- 5-10 Push-Up(Focus on form.)
- 10 Sit-Up(Controlled tempo.)
Scaling Options
Intermediate
Reduce weighted run load and push-up reps for intermediate level.
- 1
run
Weighted Run 40/30 lbs
Weight: 40/30 lbs (18/14 kg)
- 2
push up
Push-Ups 30 reps
- 3
sit up
Sit-Ups 40 reps
Scaled
Reduce weighted run load and reps on push-ups and sit-ups for beginners.
- 1
run
Weighted Run 30/20 lbs
Weight: 30/20 lbs (14/9 kg)
- 2
push up
Push-Ups 20 reps
- 3
sit up
Sit-Ups 30 reps