For TimeMetconBenchmark
Linchpin Test 13
20-1
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mRun
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees
Burpee
*Perform the 400 meter Run before each set of Burpees
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace your 400m Runs; it's crucial to maintain energy for the Burpees. Aim for a steady speed, rather than going all out.
- 2For the Burpees, consider breaking them into manageable sets (e.g., 5-10) to maintain form, especially as fatigue sets in.
- 3Keep your transition times short between the Run and Burpees; practice quick removal of any vest if it hinders your movement.
- 4Focus on mastering your technique during Burpees; landing softly and pushing through your heels can help reduce fatigue and risk of injury.
- 5Use the vest as a tool to help build strength, but if it becomes too heavy to maintain good form, consider removing it.
Safety Considerations
Technical Focus
Monitor for proper landing form on Burpees to avoid knee strain.
Recommended Warm-Up
General Warm-up:
- 400m Jogging
Mobility:
- 5 Shoulder Stretch - 30 sec
- 5 Hip Flexor Stretch - 30 sec
- 5 Calf Stretch - 30 sec
Activation:
2 rounds- 5 Burpees (no vest)
- 200m Run (easy pace)
Scaling Options
Intermediate
Reduce the number of Burpees and/or weight of the vest by 20%.
- 1
burpee
Reduce reps to 15-1 Burpees over same running scheme.
Scaled
Decrease the number of reps and possible weight of the vest by 40%.
- 1
burpee
Reduce reps to 10-1 Burpees over the running scheme and lower vest to 10/8 lbs.