For TimeMetconBenchmark45:00
Bradley
10 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
45:00
10 rounds
- 1Sprint100 m
- 2Pull-Up10 reps
- 3Sprint100 m
- 4Burpee10 reps
Rest 30 seconds after each round.
Note: Weighted vest option available: 20 lbs (14 lbs for women).
Coaching Tips
Strategy
- 1Maintain a steady pace during sprints to manage fatigue.
- 2Break Pull-Ups into sets if struggling.
- 3Keep your core tight during Burpees for better efficiency.
Safety Considerations
Technical Focus
Ensure proper form on Pull-Ups and Burpees 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
Reduce Pull-Ups to 5, and Burpees to 5.
- 1
pull up
Reduce to 5 Pull-Ups
- 2
burpee
Reduce to 5 Burpees
Scaled
Perform Band-Assisted Pull-Ups and reduce to 3 Pull-Ups and 3 Burpees.
- 1
pull up
Band-Assisted Pull-Ups, reduce to 3
- 2
burpee
Reduce to 3 Burpees