For TimeMetconBenchmark20:00
Angie
100 reps each
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
- 1Pull-Up100 reps
- 2Push-Up100 reps
- 3Sit-Up100 reps
- 4Air Squat100 reps
Coaching Tips
Strategy
- 1Keep a steady pace throughout the workout.
- 2Break movements into smaller sets for efficiency (e.g., 10 sets of 10 for Pull-Ups).
- 3Focus on maintaining good form to prevent fatigue.
Safety Considerations
Technical Focus
Maintain proper form on all movements to avoid injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Decrease volume to 75 reps each movement or use band-assisted pull-ups and knee push-ups.
- 1
pull up
Banded Pull-Up
- 2
push up
Knee Push-Up
- 3
sit up
None
- 4
air squat
None
Scaled
Reduce volume to 50 reps each movement, use bands for pull-ups and knee push-ups.
- 1
pull up
Banded Pull-Up
- 2
push up
Knee Push-Up
- 3
sit up
None
- 4
air squat
None