For TimeHybridBenchmark
Sprint
Monostructural
Solo
Workout Details
For Time
For Time:
460 ftSprint
230 ft across & back with obstacles
230 ft across & back with obstacles
Coaching Tips
Strategy
- 1Pace yourself for the first half; maintain a strong but sustainable effort over the entire distance.
- 2Focus on your form—keep your head up, arms driving, and keep your knees high.
- 3Use quick and controlled foot strikes to reduce ground contact time during sprints.
- 4If you start feeling fatigued, take short, controlled breaths to help sustain your energy levels.
Safety Considerations
Technical Focus
Maintain proper sprinting form to avoid strains or injuries.
Recommended Warm-Up
General Warm-Up:
- 5 min Jogging - 5 min(Light jog to elevate heart rate.)
Mobility Work:
- 10 each leg Dynamic Leg Swings(Swing legs forward and backward, and side to side.)
- 10 each direction Hip Circles(Stand on one leg and make big circles with the opposite knee.)
- 10 Arm Crosses(Cross your arms in front of your chest and open them wide.)
Activation Drills:
2 rounds- 15 High Knees(Drive knees up towards the chest quickly.)
- 15 Butt Kicks(Kick heels back towards your glutes while jogging.)
- 10 steps each way Side Shuffles(Shuffle sideways to warm up the lateral muscles.)
Scaling Options
Intermediate
Maintain the full distance but adjust pace or introduce breaks if needed.
- 1
sprints
Maintain original sprint distances with modified pacing.
Scaled
Reduce overall distance if needed.
- 1
sprints
Shorten the sprint to 230 ft total.