For TimeMetconBenchmark120:00
Clovis
Monostructural
Gymnastics
Solo
Workout Details
For Time
120:00
For Time:
16093 mRun
150Burpee Pull-Up
Coaching Tips
Strategy
- 1Pace the run to ensure you have enough energy for the Burpee Pull-Ups; consider starting slower to conserve energy.
- 2Break the Burpee Pull-Ups into manageable sets (e.g., sets of 5, 10, or as needed), with short breaks to maintain form and reduce fatigue.
- 3Focus on maintaining a strong pull-up position; avoid excessive swinging during the Burpee transitions.
- 4Keep your core engaged throughout both movements to improve efficiency and reduce injury risk.
- 5Ensure minimal rest between exercises to maintain heart rate and conditioning benefits.
Safety Considerations
Technical Focus
Monitor shoulder stability during Burpee Pull-Ups.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Jog - 5 min(Gradually increase speed.)
Mobility Work:
- 5 Shoulder Stretches - 30 sec each(Focus on shoulders and upper body.)
- 5 Hip Openers - 30 sec each(Prepare hips for running and burpees.)
- 10 Leg Swings - 30 sec each(Dynamic movement to loosen hamstrings and quads.)
Activation:
2 rounds- 10 Air Squats(Focus on form.)
- 5 Burpees(Slow and controlled.)
- 5 Pull-Ups or Ring Rows(Warm up pulling muscles.)
Scaling Options
Intermediate
Reduce intensity while maintaining movement patterns.
- 1
run
Run 5 Miles instead of 10 Miles.
- 2
burpee pull up
150 Modified Burpee Pull-Ups (e.g., Jumping Pull-Ups or Box Assisted Burpees).
Scaled
Further reduce volume and complexity.
- 1
run
Run 2.5 Miles instead of 10 Miles.
- 2
burpee pull up
100 Burpee Box Step-Ups instead of Burpee Pull-Ups.