For TimeMetconGymnasticsBenchmark50:00
Blanchard
4 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
50:00
4 rounds
- 1Run800 m
- 2Jumping Air Squat32 reps
- 3Lunge32 reps
- 4Weighted Sit-Up32 reps
45/25 lbs (20/11 kg)
Weighted Sit-Ups with a 45/25 lb plate.
- 5Burpee32 reps
Wear a weight vest (20/14 lb) for the entire WOD.
Note: Weighted vest: 20 lbs (14 lbs for women).
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to conserve energy for the high-rep movements.
- 2Break the sit-ups into smaller sets if fatigue sets in to maintain form.
- 3Focus on a powerful push during the burpees to maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper running form to avoid injury during the 800m runs.
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 Air Squat
- 5 Lunge
Scaling Options
Intermediate
Reduce reps or weight for scaling.
- 1
weighted sit up
Weighted Sit-Ups (Reduce weight)
Weight: 35/15 lbs (16/7 kg)
Scaled
Modify reps significantly for accessibility.
- 1
run
800m on foot or stationary bike
- 2
jumping air squat
Air Squat without jumping
- 3
lunge
Reduce lunges to 16
- 4
weighted sit up
Weighted Sit-Ups (Lightweight)
Weight: 25/10 lbs (11/5 kg)