For TimeMetconBenchmark40:00
Carey
Monostructural
Gymnastics
Solo
Workout Details
For Time
40:00
For Time:
5000 mRun
Every 3 minutes:
10Burpee
10Plank Push-Up
10Alternating Lunge
Coaching Tips
Strategy
- 1Pace yourself during the 5,000 meter run to prevent fatigue before the burpee intervals.
- 2Consider breaking up burpees into sets of 5 if you find that you get too tired; maintain speed and form.
- 3Maintain a steady rhythm during plank push-ups, focusing on form over speed for effectiveness.
- 4Keep your lunges intentional – focus on full range of motion to engage your glutes properly without compromising knee alignment.
- 5Be mindful of the interval timing; aim to finish your burpees, push-ups, and lunges in under 2 minutes to allow for rest.
Safety Considerations
Technical Focus
Ensure proper form in plank push-ups to avoid lower back strain.
Recommended Warm-Up
General Cardio:
- Light Jog - 2 min easy
Mobility Stretching:
- Hip Flexor Stretch - 1 min per side
- Shoulder Stretch - 1 min
- Chest Opener - 1 min
Activation Mini-WOD:
2 rounds- 5-10 Burpees
- 5-10 Plank Push-Ups
- 5-10 per leg Alternating Lunges
Scaling Options
Intermediate
Reduce run distance and lunges slightly.
- 1
run
3,500 meters
- 2
burpee
- 3
plank push up
- 4
alternating lunge
8 per leg
Scaled
Significantly reduce run distance and repetitions.
- 1
run
2,500 meters
- 2
burpee
5
- 3
plank push up
Kneeling Push-Ups
- 4
alternating lunge
5 per leg