For TimeMetconBenchmark40:00
Gallant
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
40:00
For Time:
1609 mRun
↳ 20/14 lbs (9/6 kg)
60Burpee Pull-Up
800 mRun
↳ 20/14 lbs (9/6 kg)
30Burpee Pull-Up
400 mRun
↳ 20/14 lbs (9/6 kg)
15Burpee Pull-Up
Coaching Tips
Strategy
- 1Pace the runs; start at a steady comfortable pace and gradually pick up speed on the last run.
- 2For burpee pull-ups, break the reps into manageable sets (e.g., 10-15 reps at a time) to maintain form throughout.
- 3Utilize the rest between different exercises wisely, especially after run segments, to recover for the high-rep burpee pull-ups.
- 4Focus on a smooth transition between the runs and burpee pull-ups to minimize downtime during the WOD.
- 5Keep your core tight during the burpee pull-ups to efficiently transition from the floor to the pull-up position.
Safety Considerations
Technical Focus
Ensure proper technique in both runs and burpee pull-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Light Jog(Easy pace to prepare for WOD.)
Mobility Work:
- 10 each leg Dynamic Leg Swings(Focus on hip mobility.)
- Shoulder Stretch - 30 sec(Open up the shoulders to prepare for pull-ups.)
- Ankle Mobility - 30 sec(Move through ankle circles.)
Activation:
3 rounds- 10-15 Medicine Ball Squats(Use a light medicine ball.)
- 5 Burpee Progressions(Focus on form and technique without the pull-up.)
Scaling Options
Intermediate
Reduce weight and reps for more accessibility.
- 1
run
Same running distances.
Weight: 16/12 lbs (7/5 kg)
- 2
burpee pull up
Reduce reps to 40-25-10.
Scaled
Lower distances and reps for a more approachable workout.
- 1
run
Distances are now 800m, 400m, and 200m.
Weight: 12/8 lbs (5/3 kg)
- 2
burpee pull up
Reduce reps to 30-15-5.