For TimeMetconBenchmark
Surfer on Acid
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
21Burpees
Coaching Tips
Strategy
- 1Pace your runs to maintain a steady heart rate; aim for a consistent speed rather than sprinting.
- 2Break the burpees into smaller sets if needed, such as sets of 10 and 11, to avoid burnout.
- 3Focus on your breathing during the burpees; it's common to hold your breath, but try to breathe through each repetition.
- 4Practice quick transitions between runs and burpees to minimize rest time.
- 5Use a clock to help pace yourself through the rounds and maintain your goal finish time.
Safety Considerations
Technical Focus
Ensure proper form in landing and extension during burpees to prevent strain on the back.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min easy(Start slow to prepare the legs for running.)
Dynamic Mobility:
- 5 per leg Hip Flexor Stretch(Hold for a couple of seconds to stretch the hip flexors.)
- 10 Shoulder Dislocates(Use a band or broomstick to improve shoulder mobility.)
Activation Mini-WOD:
2 rounds- 5 Burpee(Perform at a controlled pace to prepare for the WOD.)
- 30 sec High Knees(Drive the knees high to activate the hip flexors.)
Scaling Options
Intermediate
Reduce distance on the run and modify burpee technique.
- 1
run
300m Run instead of 400m
- 2
burpees
Kneeling Burpees
Scaled
Further reduce distances and modify movements.
- 1
run
200m Run instead of 400m
- 2
burpees
Step-back Burpees