For TimeMetconBenchmark30:00
Bert
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Burpee50 reps
- 2Run400 m
- 3Push-Up100 reps
- 4Run400 m
- 5Walking Lunge150 reps
- 6Run400 m
- 7Air Squat200 reps
- 8Run400 m
- 9Walking Lunge150 reps
- 10Run400 m
- 11Push-Up100 reps
- 12Run400 m
- 13Burpee50 reps
Coaching Tips
Strategy
- 1Stay steady on burpees; avoid burning out early.
- 2Break push-ups into smaller sets if needed (e.g., 5-10-5).
- 3For lunges, keep a consistent pace; focus on depth.
- 4During air squats, maintain an upright torso.
Safety Considerations
Technical Focus
Monitor form during burpees and push-ups
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
Reduce reps by 25% where applicable
- 1
burpee
Burpees to a target (lower height) - 20 reps
- 2
push up
Knees on the push-ups - 50 reps
- 3
walking lunge
Walking lunges reduced to 100 reps
- 4
air squat
Air squat depth reduced - 150 reps
Scaled
Reduce reps and maintain a bodyweight focus
- 1
burpee
Burpees to a target (1 foot lower) - 20 reps
- 2
push up
Incline push-ups on a box - 20 reps
- 3
walking lunge
Walking lunges - 75 reps
- 4
air squat
Air squats with a reduced range - 100 reps