For TimeMetconBenchmark20:00
Candy
5 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
5 rounds
- 1Pull-Up20 reps
- 2Push-Up40 reps
- 3Air Squat60 reps
Coaching Tips
Strategy
- 1Stay disciplined on Pull-Ups to maintain form.
- 2Break Push-Ups into manageable sets but keep moving.
- 3Focus on maintaining a steady pace on Air Squats.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
Activation
2 rounds- 5 Push-Up
- 10 Air Squat
Scaling Options
Intermediate
Pull-Ups: Banded Pull-Ups; Push-Ups: Box Push-Ups; Squats: Slow Tempo Air Squats
- 1
pull up
Banded Pull-Ups
- 2
push up
Box Push-Ups
- 3
air squat
Slow Tempo Air Squats
Scaled
Pull-Ups: Ring Rows; Push-Ups: Elevated Push-Ups; Squats: Air Squats
- 1
pull up
Ring Rows
- 2
push up
Elevated Push-Ups
- 3
air squat
Air Squats