For TimeMetconBenchmark
Gunny
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1609 mRun
↳ 50/35 lbs (23/16 kg)
50Push-Up
50Sit-Up
1609 mRun
↳ 50/35 lbs (23/16 kg)
50Push-Up
50Sit-Up
1609 mRun
↳ 50/35 lbs (23/16 kg)
Wear a weight vest, body armor, loaded ruck, or whatever to load 50 lbs for the runs.
Note: Wear a weight vest, body armor, loaded ruck, or whatever to load 50 lbs for the runs.
Coaching Tips
Strategy
- 1Break the Push-Ups into sets (e.g., 10s or 20s) to avoid fatigue too early.
- 2Keep a steady pace during the runs, especially with the added weight.
- 3Utilize short rest periods between Push-Ups and Sit-Ups to maintain intensity.
- 4Focus on keeping the core engaged during Sit-Ups to protect the back.
- 5Hydrate between rounds if possible, especially during longer WODs.
Safety Considerations
Technical Focus
Maintain proper running form while wearing weight.
Recommended Warm-Up
General Warm-Up:
- Jogging (easy pace) - 2 min
Mobility Work:
- Hip Flexor Stretch - 1 min each leg
- Shoulder Stretch - 1 min
- Torso Twist - 1 min
Activation Drills:
2 rounds- 30 sec Dynamic High Knees
- Push-Up Holds (in plank) - 15 sec hold x 5
- 10-15 Sit-Up Pulses
Scaling Options
Intermediate
Reduce push-up count and weighted run load.
- 1
run
Weighted Run (40/30 lbs)
Weight: 40/30 lbs (18/14 kg)
- 2
push up
Reduce Push-Ups to 40 reps
- 3
sit up
Reduce Sit-Ups to 40 reps
Scaled
Further decrease push-up count and modified movements.
- 1
run
Weighted Run (30/20 lbs)
Weight: 30/20 lbs (14/9 kg)
- 2
push up
Reduce Push-Ups to 30 reps
- 3
sit up
Reduce Sit-Ups to 30 reps