For TimeMetcon
Dusty Burpee & Pull-Up & Push-Up & Sit-Up Wildfire
21-15-9
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Push-Up
Pull-Up
Burpee
42-30-18 reps of:
Sit-Ups
Original WOD
For Time: 21-15-9 reps of: Push-Ups Pull-Ups Burpees 42-30-18 reps of: Sit-Ups
Coaching Tips
Strategy
- 1Pace yourself; the ladder structure requires stamina across multiple movements.
- 2Consider breaking down your reps into smaller sets to maintain form, especially on pull-ups and push-ups.
- 3Focus on maintaining a steady rhythm for burpees to avoid burnout early in the workout.
- 4Take micro-rests if needed between movements to keep your transitions smooth and keep your heart rate manageable.
- 5Stay consistent with sit-ups, aiming for unbroken sets if possible as these are less taxing than the previous movements.
Safety Considerations
Technical Focus
Watch for proper body alignment during push-ups and pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1 min Jumping Jacks
Mobility:
- 5 each arm Shoulder Stretches
- 5 each side Hip Openers
- 10 Cat-Cow Stretches
Activation:
2 rounds- 5-10 Push-Ups (Knees if needed)
- 5-10 Pull-Ups (Banded if needed)
- 5 Burpees (Step-back if needed)
Scaling Options
Intermediate
Reduce reps and workload slightly for each movement.
- 1
push up
Knee Push-Ups
- 2
pull up
Banded Pull-Ups
- 3
burpee
Step-Back Burpees
- 4
sit up
Abmat Sit-Ups
Scaled
Further reduce reps and modify movement complexity.
- 1
push up
Incline Push-Ups
- 2
pull up
Ring Rows
- 3
burpee
No Jump Burpees (step back and step up, no jump)