For TimeMetconBenchmark
Deck of Death
Gymnastics
Solo
Workout Details
For Time
Complete the Deck For Time:
Push-Up
Sit-Up
Air Squat
Box Jump
24/20 in
Card value = Number of Reps (Face cards = 10, Aces = 11)
15Burpee
Coaching Tips
Strategy
- 1Pace yourself throughout the deck, as this is a chipper that can quickly become overwhelming if you go too fast from the start.
- 2For Push-Ups, try to keep a steady rhythm; consider breaking them into smaller sets if you start to fatigue.
- 3Sit-Ups can flow well into Air Squats, aim to transition without excessive rest between those movements.
- 4Box Jumps should be completed efficiently; focus on landing softly to reduce impact on the joints.
- 5For Burpees, keep a consistent pace. If you struggle with them, try to take short breaks to avoid burnout.
Safety Considerations
Technical Focus
Watch for sagging hips during push-ups and sit-ups.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Stretches:
- Hip Flexor Stretch - 30 sec
- Shoulder Stretch - 30 sec
- Cat-Cow Stretch - 30 sec
Movement Activation:
2 rounds- 5 Push-Up
- 10 Sit-Up
- 10 Air Squat
- 5 Box Jump
Scaling Options
Intermediate
Reduce reps by 25% on each movement.
- 1
push up
Incline Push-Ups
- 2
sit up
Ab Mat Sit-Ups
- 3
air squat
Box Squats (using a lower height)
- 4
box jump
Step-Ups
- 5
burpee
Burpee Step-Outs
Scaled
Reduce reps by 50% and modify the movements as necessary.
- 1
push up
Knee Push-Ups
- 2
sit up
Sit-Ups with Feet Anchored
- 3
air squat
Bodyweight Squats with Tempo
- 4
box jump
Low Box Step-Ups
- 5
burpee
Burpee to a Target (e.g., a wall or something low)