For TimeMetconBenchmark
Withers
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1500 mRun
50Burpee Broad Jumps
1000 mRun
40Burpee Broad Jumps
500 mRun
30Burpee Broad Jumps
Coaching Tips
Strategy
- 1Stay consistent with your pacing, especially on the runs to conserve energy for the Burpee Broad Jumps.
- 2Break the Burpee Broad Jumps into sets (e.g., 10 or 20 reps) if you're struggling, to maintain form and avoid fatigue.
- 3Transition quickly between movements when possible to maximize time efficiency.
- 4Focus on maintaining a strong core during the jumps to improve landing mechanics.
- 5Slightly bend your knees on landing to absorb impact and protect your joints.
Safety Considerations
Technical Focus
Ensure proper landing technique on the Burpee Broad Jumps to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run (easy pace) - 2 min(Warm up with a light jog.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 30 sec each arm Shoulder Stretch - 30 sec
- 30 sec each side Ankle Mobility Stretch - 30 sec
Activation:
2 rounds- 5-10 Burpee Broad Jumps (1 rep) - 30 sec(Focus on form.)
- 3 Run (fast pace, 30 sec) - 30 sec(Quick bursts.)
Scaling Options
Intermediate
Reduce run distances and number of Burpee Broad Jumps.
- 1
run
Reduce run by 20% (1200m, 800m, 400m).
- 2
burpee broad jumps
Decrease reps to 40, 32, 24.
Scaled
Substitute movements and reduce distances more significantly.
- 1
run
Change runs to walking or reduce to 800m, 400m, 200m.
- 2
burpee broad jumps
Change to step-back Burpees or reduced reps.