For TimeMetconGymnasticsBenchmark20:00
Brenton
Gymnastics
Monostructural
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
5 rounds
- 1Bear Crawl30 m
100-foot Bear Crawl
- 2Standing Broad-Jump30 m
100-foot Standing Broad-Jump
- 3Burpee3 reps
3 Burpees after every 5 Broad-Jumps
Wearing a weight vest (20 lbs for men, 14 lbs for women) is mandatory.
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Keep a steady pace throughout the Bear Crawls.
- 2Explode off the ground with each Broad-Jump to maximize distance.
- 3Focus on maintaining form during Burpees to avoid injury.
Safety Considerations
Technical Focus
Monitor form during Burpees.
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 distance and reps slightly.
- 1
bear crawl
80 foot Bear Crawl
- 2
standing broad jump
80 foot Broad Jump
Scaled
Significantly reduce distances.
- 1
bear crawl
50 foot Bear Crawl
- 2
standing broad jump
50 foot Broad Jump