For TimeMetconBenchmark25:00
Rose
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
2 Rounds for Time:
400 mRun
25 mWalking Lunges
200 mRun
25 mBurpee Broad Jumps
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the lunges and burpees as they are more taxing.
- 2Keep your walking lunges unbroken if possible, but take micro-rests if you feel fatigue setting in.
- 3For burpee broad jumps, focus on landing softly to reduce impact and control your jumping distance.
- 4Transition quickly between movements to save time; practice efficient movement flow.
- 5Remember to breathe, especially during the burpees, to keep your heart rate under control.
Safety Considerations
Technical Focus
Ensure proper form during lunges and burpees to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Light jog to prepare for the runs.)
Dynamic Stretching:
- 10 each leg Leg Swings(Focus on hip mobility.)
- 5 lunges per leg Walking Lunges(Prepare legs for lunges.)
- 5 Burpee Broad Jump Practice(Get used to the movement pattern.)
Activate the Legs:
2 rounds- 30 sec High Knees(Increase heart rate and activate your legs.)
- 30 sec Butt Kickers(Focus on the hamstrings.)
- 10 Air Squats(Prepare the legs for lunges and jumps.)
Scaling Options
Intermediate
Reduce the distance for runs and lunges by approximately 20%.
- 1
runs
Reduce runs to 320m and lunges to 20m.
- 2
burpee broad jumps
Maintain the same distance but perform step-outs instead of jumps if necessary.
Scaled
Reduce runs and lunges by approximately 40% for beginners.
- 1
runs
Reduce runs to 240m.
- 2
walking lunges
Reduce lunges to 15m and perform them as stationary lunges.
- 3
burpee broad jumps
Perform burpees without the jump.