For TimeMetconBenchmark
Severin
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
50Strict Pull-Up
100Hand-Release Push-Up
5 kmRun
↳ 3.1 miles
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the pull-ups and push-ups, especially since there are high reps; consider breaking them into smaller sets to avoid muscular fatigue.
- 2Transition smoothly between movements; prepare mentally for the run after the upper body work.
- 3Utilize a consistent breathing pattern during the run to maintain endurance; avoid sprinting at the start.
- 4Focus on strict form for pull-ups and push-ups to maximize effectiveness and minimize the risk of injury.
- 5Stay hydrated; wear the weight vest only if your form remains intact and you can maintain the workout intensity.
Safety Considerations
Technical Focus
Ensure full range of motion with pull-ups and push-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400 m Easy Run(Light jog to warm up.)
Mobility Work:
- 5 per side Shoulder Stretch(Open up the shoulders.)
- 10 Wrist Rolls(Loosen wrists for push-ups.)
- 5 per side Hip Flexor Stretch(Prepare legs for running.)
Activation Set:
2 rounds- 5 Strict Pull-Up (Light)(Use a band or perform negatives.)
- 5 Hand-Release Push-Up (Knee)(Focus on form.)
- 10 per side Dynamic Leg Swings(Prepare for running.)
Scaling Options
Intermediate
Reduce reps and weight vest load by ~20%.
- 1
strict pull up
Banded Pull-Ups
- 2
hand release push up
Knee Hand-Release Push-Ups
- 3
run
3 km Run
Scaled
Greater reductions to both workload and modifications.
- 1
strict pull up
Ring Rows
- 2
hand release push up
Incline Push-Ups
- 3
run
2 km Run