For TimeMetconBenchmark08:00
Corn Sack Sprint
Monostructural
Solo
Workout Details
For Time
08:00
For Time:
320 mHill Sprint
↳ 50/30 lbs (23/14 kg)
Time Cap: 8 minutes
Coaching Tips
Strategy
- 1Pace yourself during the sprint to avoid burning out early, especially considering the weight of the corn sack.
- 2Focus on maintaining good sprinting form, with your knees driving up and your arms pumping efficiently.
- 3Use your arms to generate momentum; they should move in coordination with your legs.
- 4Keep your core tight throughout the sprint to stabilize your upper body.
- 5If you're struggling, take short pauses instead of stopping completely to recover during the sprint.
Safety Considerations
Technical Focus
Monitor for maintaining form, especially when fatigued, to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Light jog to get the blood flowing.)
Dynamic Stretches:
- 10 each leg Leg Swings(Focus on front to back and side to side.)
- 5 each direction Hip Circles(Open up the hips before the sprints.)
Activation Drills:
2 rounds- 10 per side High Knees(Get the heart rate up; focus on driving knees up.)
- 10 per side Butt Kickers(Activate hamstrings and prepare for turning.)
Scaling Options
Intermediate
Reduce the weight of the corn sack to 40 lbs for males and 20 lbs for females.
- 1
corn sack
Use a lighter corn sack.
Weight: 40/20 lbs (/ kg)
Scaled
Use no weight for the sprint, focusing on technique and speed.
- 1
corn sack
Perform sprint without any weight.