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Bodyweight Workout: “Track Star”

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There may be no two activities more suited to the human body than running and jumping. In this workout, you’ll take them both on.

In the process, you’ll build your stamina and lung capacity, while simultaneously challenging your mind — this workout is for time.

The “Track Star” Workout

3 Rounds for Time:

  • Run 400m
  • 20 Jumping Air Squats

Start a timer, and run 400 meters as rapidly as possible.

Immediately after you cross the finish line, transition into 20 jumping air squats — ending each squat with a jump high enough to open your hips fully and have both feet leave the ground. Strive for continuous squats.

Repeat twice more, for a total of three rounds, with no rest between rounds. Your score is the total elapsed time to finish all three rounds.

A note on distance: Ideally, perform this workout at a track (where one lap equals 400 meters). If no track is available, know that 400 meters is roughly equivalent to a quarter mile, and you can lay out a course on any road using Google Maps or MapMyRun.

Movement Tips:

To perform a jumping air squat

  1. Start at standing with your feet at shoulder width and your weight slightly biased toward your heels.
  2. Sit back as if you’re sitting into a chair, pushing your butt back and down.
  3. As you sit back, push your knees outward (without moving your feet). This will create room for your hips. Keep your eyes level and your chest up, creating a flat back.
  4. Sit back until your upper leg is just below parallel with the ground.
  5. As you return to standing, smoothly transition into a jump, opening your hips all the way and leaving the ground.
  6. Land with bent knees, and begin the next repetition.

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Jon Gilson
Jon Gilson is a coach and writer, and the former CEO of the Whole Life Challenge.

Previously, he founded Again Faster Equipment, a functional fitness equipment company created to serve the CrossFit community. Established in 2006, Jon took the Company global in 2012, twice landing on the Inc. 500/5000 list of America’s fastest growing private companies.

From 2007 to 2013, he served as a Senior Lecturer for CrossFit, Inc., training aspiring CrossFit trainers at over 100 seminars, including engagements in Iceland, Afghanistan, Moscow, Holland, the United States, and Canada. Jon also served on the CrossFit L1 Advisory Board, helping establish policy for the organization’s training efforts from 2011 to 2013.

He’s also done stints in state government, gym management, and consulting — and currently teaches classes at CrossFit City Line.

Jon graduated from the University of New Hampshire in 2003, summa cum laude, with a B.A. in Psychology. He also holds a Graduate Certificate in Finance and Control from the Harvard Extension School, 2006, and has completed coursework in data analytics.