For TimeMetconBenchmark
It’s a Trap!
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
100Burpee
Start and every 2 minutes:
200 mRun
Coaching Tips
Strategy
- 1Maintain a steady pacing on burpees to avoid burnout.
- 2Try breaking the burpees into smaller sets (e.g., sets of 10) to maintain form.
- 3Stay consistent with the running pace; it should be brisk but not all-out sprinting.
Safety Considerations
Technical Focus
Ensure proper form on burpees to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Jogging or light running - 2 min(Easy pace)
Mobility:
- 10 Shoulder Stretch - 15 sec(To loosen the shoulders for burpees.)
- 10 Hip Flexor Stretch - 15 sec(To prepare the hips for running.)
- 10 Quad Stretch - 15 sec(To loosen quads before burpees and running.)
Activation:
2 rounds- 5-10 Burpees (scaled down)(Focus on form.)
- 10 High Knees(To prep for running.)
Scaling Options
Intermediate
Reduce movements intensity slightly and focus on maintaining form.
- 1
burpee
Perform push-up with a step instead of the jump-up.
- 2
run
Run 150m instead of 200m.
Scaled
Significantly reduce volume to ensure completion safely.
- 1
burpee
Perform step-back burpees instead of jump-back.
- 2
run
Walk 100m instead of running.