For TimeMetconBenchmark
Clark
10-9-8-7-6-5-4-3-2-1
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
Ladder 10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Broad Jump
200 mRun
Coaching Tips
Strategy
- 1For a ladder structure, pace yourself wisely; focus on maintaining a consistent speed rather than going too fast initially.
- 2Keep transitions between movements fluid to minimize rest time; practice switching from burpees to running quickly.
- 3Consider breaking burpee broad jumps into segments as you get fatigued, such as doing 5 at a time, allowing for micro-rests in between if needed.
- 4Ensure a strong landing on the broad jumps to avoid strain and maintain stability during the subsequent run.
Safety Considerations
Technical Focus
Maintain proper form on the burpee to avoid injury, especially during the jump.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Easy pace to prepare for the run.)
Mobility:
- 5 per side Hip Flexor Stretch(Focus on stretching hip flexors to aid the run and jumps.)
- 5 per side Shoulder Stretch(Loosen the shoulders for overhead movement during burpees.)
- 10 per side Leg Swings(Help prepare your legs for jumping.)
Activation:
2 rounds- 5 Burpee Broad Jumps (Light)(Focus on form.)
- Run (Light Pace) - 1 min(Keep a light pace to activate running muscles.)
Scaling Options
Intermediate
Reduce reps and intensity for intermediate athletes.
- 1
burpee broad jumps
- 2
runs
Scaled
Further reduce intensity and scale movements as needed.
- 1
burpee broad jumps
Perform regular Burpees instead of Broad Jumps.
- 2
runs
Run shorter distances such as 100m.