Overview of Schmalls Workout
The Schmalls workout is a CrossFit workout named after US Marine Corps Staff Sergeant Justin E. Schmalstieg, who was killed in action in 2005. The workout was first posted on the CrossFit main site in 2008. Schmalls is a benchmark workout that is used to test an athlete’s endurance and strength. It involves a combination of running, burpees, and pull-ups. The workout is typically done for time, and the goal is to complete it as quickly as possible.
Schmalls Workout Description
The Schmalls workout consists of the following movements, to be performed in order:
- Run 800 meters
- Then, 2 rounds of:
- 50 burpees
- 40 pull-ups
The recommended weight for this workout is bodyweight for the pull-ups. The workout is timed, and the goal is to complete it as quickly as possible.
Schmalls Workout Variations and Scaling Options
Not everyone who tries the Schmalls workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the number of burpees and pull-ups
- Use a resistance band for the pull-ups
- Reduce the distance of the run
Scaling options are important to ensure that the workout is challenging but still achievable for each individual athlete.
Tips and Strategies for Schmalls Workout
Here are some tips and strategies for completing the Schmalls workout efficiently and safely:
- Pace yourself during the run to conserve energy for the burpees and pull-ups
- Break up the burpees and pull-ups into manageable sets to avoid burnout
- Focus on proper form for the pull-ups to avoid injury
- Use a kipping motion for the pull-ups to conserve energy
Athlete Performance for Schmalls Workout
Here are the average times for different levels of athletes (beginner, intermediate, advanced) for the Schmalls workout:
- Beginner: 45-60 minutes
- Intermediate: 30-45 minutes
- Advanced: 20-30 minutes
These times are meant to give readers a sense of where they might fall and what to aim for.
Conclusion
The Schmalls workout is a challenging CrossFit workout that tests an athlete’s endurance and strength. It involves a combination of running, burpees, and pull-ups and is typically done for time. Scaling options are available for those who need them, and proper form and pacing are important for completing the workout efficiently and safely.