For TimeMetconBenchmark
Baseline
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
500 mRow
40Air Squat
30Sit-Up
20Push-Up
10Pull-Up
Coaching Tips
Strategy
- 1Approach the row at a steady pace, aiming for consistency rather than all out, to save energy for subsequent movements.
- 2Break Air Squats into manageable sets if necessary to maintain form and prevent fatigue.
- 3Aim for unbroken sets of Sit-Ups and Push-Ups if able; otherwise, consider breaking them into smaller sets to manage fatigue.
- 4On Pull-Ups, focus on maintaining a controlled pace and ensure full range of motion, avoiding kipping if you're not proficient.
- 5Transitions between movements should be quick; set up your space so equipment is close together.
Safety Considerations
Technical Focus
Monitor form on Pull-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 Row - 3 min easy(Row at a conversational pace.)
Mobility Work:
- 10 Hip Flexor Stretch - 30 sec each leg(Focus on opening hips.)
- 10 Shoulder Stretch - 30 sec each side(Loosen shoulders for Pull-Ups.)
- 10 Cat-Cow - 1 min(Warm up the spine.)
Activation Set:
2 rounds- 10 Air Squat(Focus on technique.)
- 5 Push-Up(Pace yourself to avoid fatigue.)
- 10 Sit-Up(Keep feet anchored securely.)
- 2-5 Pull-Up (or modification)(Focus on grip and pull.)
Scaling Options
Intermediate
Reduces reps for pull-ups and push-ups, and offers modifications for lower volume.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
- 3
air squat
Goblet Squat with light weight
Scaled
Further reduces reps and guarantees movement adaptations for the pull-ups and push-ups.
- 1
pull up
Ring Rows
- 2
push up
Incline Push-Ups
- 3
air squat
Box Squat