For TimeMetconBenchmark60:00
Smykowski
Monostructural
Gymnastics
Solo
Workout Details
For Time
60:00
For Time:
6 kmRun
↳ 3.8 miles
60Burpee Pull-Up
Wear a Weight Vest (30/20 lb)
Note: Weighted vest: 30/20 lbs
Coaching Tips
Strategy
- 1Set a steady pace on the run; aim for negative split to finish strong.
- 2Break the burpee pull-ups into manageable sets (e.g., 10 sets of 6) to avoid burnout.
- 3Focus on form during both the run and burpee pull-ups to conserve energy.
- 4Use the weight vest to enhance strength but ensure it does not compromise your form or breathing.
Safety Considerations
Technical Focus
Ensure proper form on both the run and burpee pull-up to avoid overextension or injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 3 min(Easy jog to warm up.)
Mobility Work:
- 5 per side Shoulder Stretch - 30 sec(Dynamic shoulder and arm stretches.)
- 5 per side Hip Flexor Stretch - 30 sec(To prepare hips for running.)
- 10 per side Ankle Circles - 30 sec(To enhance ankle mobility.)
Activation Sets:
3 rounds- 5 Burpees(Perform at a controlled pace.)
- 5 Pull-Ups(Engage your lats and shoulders.)
- 200 Run Intervals - 30 sec fast(Short bursts to stimulate running muscles.)
Scaling Options
Intermediate
Reduce the weight of the vest and burpee pull-ups intensity.
- 1
burpee pull up
Reduce height for modified pull-ups (e.g., jumping pull-ups).
Weight: 20/10 lbs (9/4 kg)
- 2
run
Run shorter distance (4 km) if needed.
Scaled
Perform bodyweight versions for burpees and less distance on the run.
- 1
burpee pull up
Perform burpees without pull-ups.
- 2
run
Walk briskly or jog 3 km instead.