For TimeMetconBenchmark35:00
Combs
Gymnastics
Monostructural
Solo
Workout Details
For Time
35:00
For Time:
60Air Squat
400 mRun
40Air Squat
800 mRun
20Air Squat
1600 mRun
Coaching Tips
Strategy
- 1Pace yourself on the runs, aiming for a steady rhythm to avoid burnout in the higher rep squats.
- 2Consider breaking the air squats into smaller sets (e.g., 10 or 15) with short rests to maintain form throughout the workout.
- 3Transition quickly from squats to running to keep your heart rate elevated, but ensure you're ready to run to avoid injury.
- 4Keep a steady breathing pattern to help manage your effort during the longer runs, especially as fatigue sets in in later rounds.
- 5Watch your form on the air squats, especially as you get tired; focus on keeping your chest up and hips back.
Safety Considerations
Technical Focus
Monitor for knee tracking over the toes during air squats.
Recommended Warm-Up
General Warm-Up:
- 400m Jog(Easy pace to prepare for running.)
Mobility:
- Hip Flexor Stretch - 30 sec each side
- Ankle Mobilization - 30 sec each side
- Squat to Stand - 1 min(Focus on opening up the hips.)
Activation:
2 rounds- 10 Air Squats(Focus on form; ensure knees track over toes.)
- 30 sec High Knees(Gets the heart rate up and prepares your legs.)
- 30 sec Butt Kicks(Engage the hamstrings for running.)
Scaling Options
Intermediate
Reduce air squats by 20% and run distances
- 1
air squat
Reduce air squats to 48, 32, and 16
- 2
run
Reduce running distance to 320m, 640m, and 1280m
Scaled
Reduce air squats by 40% and running distances
- 1
air squat
Reduce air squats to 36, 24, and 12
- 2
run
Reduce running distance to 240m, 480m, and 960m