For TimeMetconBenchmark30:00
Camilleri
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
3 rounds
- 1Run400 m
- 2Pull-Up12 reps
- 3Run300 m
- 4Air Squat24 reps
- 5Run200 m
- 6Push-Up17 reps
- 7Run100 m
- 8Sit-Up33 reps
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Focus on pacing during runs to maintain energy for the pull-ups and push-ups.
- 2Use a controlled motion for the pull-ups to avoid fatigue before the squats.
- 3Break the push-ups into smaller sets if needed to maintain form.
Safety Considerations
Technical Focus
Watch for knee and back position during lifts and squats
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- 5 Inchworm
- 10 Air Squat
- 10 Push-Up
Scaling Options
Intermediate
Reduce volume but maintain all movements
- 1
run
Reduce distances by ~25%
- 2
pull up
Banded Pull-Ups
- 3
squat
Reduce to 15 Air Squats
- 4
push up
Knee Push-Ups
- 5
sit up
Reduce to 20 Sit-Ups
Scaled
Lower repetitions and modify some movements
- 1
run
300m Run instead of 400m
- 2
pull up
Ring Rows or Jumping Pull-Ups
- 3
squat
Bodyweight Air Squats
- 4
push up
Wall Push-Ups
- 5
sit up
10 Sit-Ups