For TimeMetconBenchmark
Games 9.3
Monostructural
Solo
Workout Details
For Time
For Time:
170 mSandbag Hill Sprint
↳ 70/35 lbs (32/16 kg)
Coaching Tips
Strategy
- 1Pace yourself on the first half of the sprint to avoid burning out too soon; aim for a steady speed.
- 2Maintain good posture and a tight core while performing the sprints to maximize efficiency and reduce injury risk.
- 3Focus on quick foot strikes and staying low to the ground when possible for better traction uphill.
- 4Plan where to rest briefly after the sprint if needed, aiming to minimize time off the ground to improve overall time.
- 5Expect to feel fatigued towards the end of the distance; stay mentally focused and keep pushing through the final stretch.
Safety Considerations
Technical Focus
Ensure proper lifting technique during the sandbag lifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rower - 2 min
Mobility:
- 30 sec per side Hip Flexor Stretch - 30 sec
- 30 sec per side Hamstring Stretch - 30 sec
- 30 sec per side Ankle Mobility - 30 sec
Activation: 3 Rounds of:
3 rounds- 5 Sandbag Deadlifts
- 10 High Knees
Scaling Options
Intermediate
Reduce weight by about 20% and adjust intensity.
- 1
sandbag hill sprint
Reduce sandbag weight to 56 lbs for males and 28 lbs for females.
Weight: 56/28 lbs (25/13 kg)
Scaled
Reduce weight by about 40% and adjust intensity further.
- 1
sandbag hill sprint
Reduce sandbag weight to 42 lbs for males and 21 lbs for females.
Weight: 42/21 lbs (19/9 kg)