For TimeMetconBenchmark
The Longest Mile
4 Rounds for Time
Monostructural
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
10Burpees
100 mRun
10Air Squats
100 mRun
10Push-Ups
100 mRun
10Sit-Ups
100 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace during the runs to avoid burnout before the next movement.
- 2Break up the Burpees and Push-Ups if you're fatigued, aiming for sets of 5 to keep form solid.
- 3Focus on consistent depth in Air Squats to maximize effectiveness and prevent injury.
- 4Take micro-rests (2-5 seconds) on the ground after Sit-Ups and Push-Ups to maintain speed during the Run.
- 5Keep a rhythm on the runs; estimate your time to ensure you don't start too fast or slow down drastically.
Safety Considerations
Technical Focus
Ensure proper landing with knees safe during Burpees and Air Squats.
Recommended Warm-Up
General Warm-Up:
- 100m Light Jog - 1 min(Easy pace to activate cardiovascular system.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on opening hips.)
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC to loosen shoulders.)
- 30 sec each side Ankle Mobility - 30 sec(Improves squat depth.)
Activation Set: 3 Rounds of:
2 rounds- 3 Burpees - 30 sec(Set up for the main WOD.)
- 5 Air Squats - 30 sec(Focus on mechanics.)
- 5 Sit-Ups - 30 sec(Activate your core.)
Scaling Options
Intermediate
Reduce volume of movements and intensity.
- 1
burpees
Perform 5 Burpees instead of 10.
- 2
run
Reduce distance to 75m.
- 3
air squats
Keep same but perform slower.
- 4
push ups
Perform Wall Push-Ups.
- 5
sit ups
Perform Crunches instead.
Scaled
Significantly reduce volume and intensity of movements.
- 1
burpees
Perform 5 Burpees instead of 10.
- 2
run
Perform 50m Run instead of 100m.
- 3
air squats
Modify to Box Squats.
- 4
push ups
Perform Knee Push-Ups.
- 5
sit ups
Perform 3 Crunches instead.