For TimeMetconBenchmark
Brenton
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
100 ftBear Crawl
100 ftStanding Broad-Jump
3Burpee
After every 5 Broad-Jumps
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the bear crawls, focusing on form rather than speed to maintain stability.
- 2Keep broad jumps consistent and powerful; aim for distance rather than height, using your arms effectively.
- 3Break down the burpees if needed; perform them in two sets to maintain a quicker overall pace.
- 4Consider micro-rests before each movement to maintain intensity without compromising form as fatigue builds.
- 5Use a countdown timer to help manage your pacing strategy, ensuring you stay on track without rushing.
Safety Considerations
Technical Focus
Maintain a strong core position during bear crawls to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace to elevate heart rate.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 1 min(Use a resistance band or PVC pipe.)
- 10 Ankle Mobility Drill - 30 sec
Activation:
2 rounds- 50 ft Bear Crawl(Focus on form.)
- 5 Broad Jump(Keep feet shoulder-width apart; jump as far as possible.)
- 2 Burpee(Quickly practice the movement.)
Scaling Options
Intermediate
Reduce weight vest by ~20% and modify reps as needed.
- 1
bear crawl
Standard Bear Crawl with decreasing distance.
- 2
standing broad jump
Decreased jump distance by 20%.
- 3
burpee
Perform 2 Burpees instead of 3 after every 5 Broad-Jumps.
Scaled
Reduce weight vest by ~40% and scale the movements to ensure performance.
- 1
bear crawl
Bear Crawl 25 ft.
- 2
standing broad jump
Standing Long Jump with a target distance of 50 ft.
- 3
burpee
Perform 1 Burpee after every 5 Broad-Jumps.