Broomstick Mile
Workout Details
For Time:
Perform all movements except the run with a PVC pipe (or broomstick).
Note: Perform all movements except the run with a PVC pipe (or broomstick).
Coaching Tips
Strategy
- 1Pace your runs to ensure you can maintain effort for the squats and lifts without overly fatiguing.
- 2Keep all squat movements unbroken if possible; focus on form to avoid breakdown, especially as you fatigue.
- 3Use micro-rests at the top of each movement to recovery without putting down the PVC pipe; stay mentally focused through each segment.
- 4For the overhead movements, focus on a solid grip and shoulder positioning to stabilize the PVC pipe throughout the range of motion.
- 5Stay consistent with your running pace; the runs serve as active recovery and should not be sprinted unless you're confident of finishing strong.
Safety Considerations
Technical Focus
Maintain an upright torso and engage the core during squats and overhead movements.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy(Focus on light jogging to warm up the muscles.)
Mobility:
- 1 min Squat Stretch - 1 min(Hold a deep squat position to activate the lower body.)
- 10 Shoulder Dislocates - 30 sec(Use a PVC pipe to stretch shoulders.)
- 5 per side Hip Openers - 1 min(Targets hip mobility for squats.)
Activation Set:
2 rounds- 5-10 Back Squats - 30 sec(Use the PVC pipe to practice form.)
- 5-10 Overhead Squats - 30 sec(Focus on maintaining balance and form.)
- 100m Run - 30 sec(Short sprints to activate the legs.)
Scaling Options
Intermediate
Reduce reps by 20% and use lighter weights if adding load.
- 1
back squats
Perform with lighter weight.
Weight: 45/35 lbs (20/15 kg)
- 2
front squats
Perform with lighter weight.
Weight: 45/35 lbs (20/15 kg)
- 3
overhead squats
Perform with lighter weight.
Weight: 35/25 lbs (15/12 kg)
- 4
shoulder presses
Use dumbbells if available.
Weight: 35/25 lbs (15/12 kg)
- 5
push presses
Use dumbbells if available.
Weight: 35/25 lbs (15/12 kg)
- 6
push jerks
Use dumbbells if available.
Weight: 35/25 lbs (15/12 kg)
- 7
hang cleans
Use lighter weight.
Weight: 65/45 lbs (28/20 kg)
- 8
snatches
Use lighter weight.
Weight: 65/45 lbs (28/20 kg)
Scaled
Reduce reps by 40% and use PVC pipe for all movements..
- 1
back squats
PVC pipe for all squats.
- 2
front squats
PVC pipe for all squats.
- 3
overhead squats
PVC pipe for all squats.
- 4
shoulder presses
PVC pipe for all presses.
- 5
push presses
PVC pipe for all presses.
- 6
push jerks
PVC pipe for all presses.
- 7
hang cleans
PVC pipe for all lifts.
- 8
snatches
PVC pipe for all lifts.