For TimeMetconBenchmark30:00
Cooper
10 Rounds
Gymnastics
Solo
Workout Details
For Time
30:00
10 Rounds for Time:
10Burpee
10Air Squat
10Push-Up
10Sit-Up
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds to maintain form and efficiency.
- 2Aim to keep sets unbroken on all movements—especially the push-ups and squats.
- 3Consider a steady rhythm for burpees to prevent fatigue.
- 4Micro-rest between movements as needed—take a 5-10 second breather if you start to feel fatigued in later rounds.
- 5Transition quickly between movements to keep your heart rate up.
Safety Considerations
Technical Focus
Ensure full extension at the top of each push-up and proper form in squats.
Recommended Warm-Up
General Warm-Up:
- Jogging in Place - 2 min
Mobility:
- 30 sec Shoulder Stretch
- 30 sec Hip Opener Stretch
- 30 sec Ankle Mobility
Activation:
2 rounds- 5 Burpee (Light)(Focus on form.)
- 5 Squat to Stand(Open up hips.)
- 5 Push-Up (Knees if needed)(Encourage full range of motion.)
Scaling Options
Intermediate
Reduce rep counts and modify movements slightly for intensity.
- 1
burpee
Reduce to 7 reps
- 2
air squat
Reduce to 7 reps
- 3
push up
Knee Push-Ups, reduce to 7 reps
- 4
sit up
Reduce to 7 reps
Scaled
Further reduce reps and modify movements for accessibility.
- 1
burpee
Reduce to 5 reps
- 2
air squat
Reduce to 5 reps
- 3
push up
Use a raised surface for push-ups, reduce to 5 reps
- 4
sit up
Reduce to 5 reps