For TimeMetconGymnasticsBenchmark30:00
Cameron
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Walking Lunge50 reps
- 2Chest-to-Bar Pull-Up25 reps
- 3Box Jump50 reps
24/20 in
- 4Triple-Under25 reps
- 5Back Extension50 reps
- 6Ring Dip25 reps
- 7Knees-to-Elbow50 reps
- 8Wall Ball "2-for-1's"25 reps
20/14 lbs (9/6 kg)
- 9Sit-Up50 reps
- 10Rope Climb457 m
Coaching Tips
Strategy
- 1Focus on form rather than speed, especially on higher rep movements.
- 2Break the movements into manageable sets to avoid burnout.
- 3Stay strong on the rope climbs, ensuring a good grip and proper foot positions.
Safety Considerations
Technical Focus
Ensure proper form on high-rep movements.
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
Scaled back on volume and some weights
- 1
walking lunge
Lunges
Weight: 10/10 lbs (4/4 kg)
Scaled
Reduce volume significantly and lower weights
- 1
walking lunge
Lunges
Weight: 5/5 lbs (2/2 kg)