For TimeMetconBenchmark70:00
Wonder
Monostructural
Gymnastics
Solo
Workout Details
For Time
70:00
For Time:
10000 mRun
50Burpee
Coaching Tips
Strategy
- 1Pace yourself during the run; it's a long distance, so start slower and find your rhythm.
- 2Keep your burpees quick and break them into sets if needed, such as 10 sets of 5 to maintain form and avoid burnout.
- 3Focus on smooth transitions between movements to save time and energy.
- 4Listen to your body, especially during the run; hydrate and fuel appropriately before starting.
- 5Keep your chest tall, shoulders engaged, and avoid sagging at the lower back during burpees.
Safety Considerations
Technical Focus
Maintain proper form during burpees to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2-3 min(Light warm-up jog to prepare for the long run.)
Mobility:
- 5 per side Hip Flexor Stretch(Open up the hip flexors.)
- 5 per side Shoulder Stretch(Mobilize shoulders for burpees.)
- 10 Cat-Cow Stretch(Warm up the spine.)
Activation:
2 rounds- 10 Air Squats(Activate the legs.)
- 5 Burpees (easy pace)(Practice form with a few easy burpees.)
Scaling Options
Intermediate
Reduce distance for the run and total burpees.
- 1
run
Run 5,000 meters.
- 2
burpee
Perform 30 burpees.
Scaled
Further reduce run distance and total burpees.
- 1
run
Run 2,500 meters.
- 2
burpee
Perform 15 burpees.