For TimeMetconBenchmark12:00
Bush
Buy-In: 28-10-11-374m Run-10-11-374m Run-Buy-Out: 28
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
Cash In
- 1Burpee28 reps
2 rounds
- 1V-Up10 reps
- 2Push-Up11 reps
- 3Run374 m
Cash Out
- 1Burpee28 reps
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the Burpees.
- 2Keep your core engaged during V-Ups for better efficiency.
- 3Break Push-Ups into smaller sets if needed.
Safety Considerations
Technical Focus
Ensure proper form during 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 Air Squat(easy pace)
- 5 Inchworm
- 10 Good Morning
Scaling Options
Intermediate
Moderately reduce the number of reps and increase rest between sets.
- 1
burpee
Adjust Burpees for energy management.
- 2
v up
Reduce to 7 V-Ups.
- 3
push up
Knee Push-Ups.
- 4
run
Reroute or shorten run distance by 100m.
Scaled
Significantly reduce all movements and adjust technique.
- 1
burpee
Perform stepping Burpees.
- 2
v up
Tap knees instead of V-Ups.
- 3
push up
Reduced Push-Ups for 5.
- 4
run
Walking 200m instead of running.