For TimeMetconBenchmark
Broken Arrow
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
150Air Squat
100Push-Up
50Strict Pull-Up
16093 mBike
4828 mRun
1000Double-Under
150Air Squat
100Push-Up
50Strict Pull-Up
Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)
Coaching Tips
Strategy
- 1Break larger sets into smaller, manageable chunks (e.g., 30 air squats, 10 push-ups) to avoid burnout.
- 2Expect to shuffle your strategy on the double-unders; if you trip, take a breath and get back to it quickly to avoid losing momentum.
- 3When switching movements, take efficient transitions—keep your equipment close and don’t lose time standing around.
- 4Save some energy for the final 150 air squats and 100 push-ups; they come after a long workout!
- 5Keep your weight vest snug, but ensure it doesn't impede your movement mechanics.
Safety Considerations
Technical Focus
Monitor for full hip extension on Air Squats and proper shoulder positioning on Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 3 min moderate Bike - 3 min(Start easy to warm up joints.)
Mobility:
- 5 per side Hip Flexor Stretch
- 5 per side Shoulder Stretch
- 10 reps Wrist Mobilization
Activation Set:
2 rounds- 10 Air Squat(Focus on depth.)
- 5 Push-Up(Emphasize full range of motion.)
- 20 Jump Rope (Single-Unders)(Warm-up for double-unders.)
Scaling Options
Intermediate
Reduce difficulty of advanced movements and overall volume.
- 1
air squat
- 2
push up
Incline Push-Ups
- 3
strict pull up
Banded Pull-Ups
- 4
bike
- 5
run
- 6
double under
Single-Unders
Scaled
Lower the weights and reduce rep volume significantly for accessibility.
- 1
air squat
- 2
push up
Knees Push-Ups
- 3
strict pull up
Ring Rows
- 4
bike
- 5
run
Brisk Walk or 1 mile instead of 3
- 6
double under
Jumping Jacks or single unders