For TimeMetconBenchmark45:00
Domino
Monostructural
Gymnastics
Solo
Workout Details
For Time
45:00
For Time:
5 minRun
50Air Squat
5 minRun
50Burpee
5 minRun
50Push-Up
5 minRun
50Sit-Up
Coaching Tips
Strategy
- 1Aim to maintain a steady pace during runs to conserve energy for the bodyweight movements.
- 2Break down the 50 reps of Air Squats and Burpees into manageable sets (e.g., sets of 10), especially as you fatigue.
- 3For Push-Ups and Sit-Ups, consider doing sets of 10-15 with brief rest periods to avoid burnout.
- 4Maintain a strong core and keep a steady breathing pattern throughout the WOD to support endurance.
- 5Stay mentally focused and keep track of transitions between movements to save time.
Safety Considerations
Technical Focus
Ensure proper form during each movement, especially during runs to prevent overstraining.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 3 min(Start with a light jog to get the heart rate up.)
Mobility Work:
- Hip Flexor Stretch - 1 min on each side
- Shoulder Stretch - 1 min
- Ankle Mobility - 1 min
Activation Sets:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5-10 Push-Ups(Keep a strong body position.)
- 5 Burpees(Practice the motion to ensure smooth transitions.)
Scaling Options
Intermediate
Reduce rep counts and emphasize technique.
- 1
air squat
Reduce Air Squats to 30.
- 2
burpee
Reduce Burpees to 30.
- 3
push up
Reduce Push-Ups to 30.
- 4
sit up
Reduce Sit-Ups to 30.
Scaled
Significantly reduce workload and substitute where needed.
- 1
air squat
Reduce Air Squats to 20.
- 2
burpee
Reduce Burpees to 20 or step back instead.
- 3
push up
Use elevated surface for Push-Ups.
- 4
sit up
Reduce Sit-Ups to 20.