For TimeMetconBenchmark
C-Note
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
100Single-Under
100Pull-Up
100Lunge
100Push-Up
100 calRow
100Sit-Up
100Air Squat
100 calAssault Air Bike
Coaching Tips
Strategy
- 1Break the movements into manageable sets (e.g., 10 sets of 10 for Pull-Ups and Push-Ups) to maintain form and avoid fatigue.
- 2Transition quickly between movements to keep the intensity up throughout the WOD.
- 3Maintain a steady pace on the row and bike, aiming to keep your heart rate consistent without burning out too quickly.
- 4Consider micro-rests (2-5 seconds) between sets to maintain your form, especially for lunges and squats.
- 5Focus on consistency and technique over speed; it's better to go slower and maintain form than to rush and risk injury.
Safety Considerations
Technical Focus
Watch for kipping or swinging during Pull-Ups; keep a solid core for all movements.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy
Mobility Work:
- 10 each side Torso Twists(Focus on engaging core.)
- 30 sec Wrist Stretches(Important for Pull-Ups.)
- 5 each side Hip Openers(Prepare for Lunges and Squats.)
Activation:
2 rounds- 10-15 Jumping Jacks(Get heart rate up.)
- 15 sec hold Push Up Hold(Good for core stability.)
- 10 each leg Bodyweight Lunges(Focus on form and depth.)
Scaling Options
Intermediate
Reduce reps or intensity slightly to maintain form.
- 1
single under
- 2
pull up
Banded Pull-Ups
- 3
lunge
- 4
push up
Knees
Scaled
Significantly reduce volume and intensity to ensure quality of movement.
- 1
single under
- 2
pull up
Ring Rows
- 3
lunge
Shorter range or Box Step-ups
- 4
push up
Incline Push-Ups