For TimeMetconBenchmark
Dyer
10-9-8-7-6-5-4-3-2-1
Monostructural
Gymnastics
Team of 4
Workout Details
For Time
For Time (in a Team of 8):
200 mRun
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Pull-Up
Push-Up
Air Squat
Sit-Up
Burpee
Coaching Tips
Strategy
- 1Break down the reps strategically, especially during Pull-Ups and Burpees, to prevent fatigue.
- 2Use your legs on the Air Squats and Push-Ups to maintain a steady pace throughout the workout.
- 3Keep a consistent running pace on the 200m Run; it should be manageable for everyone in the team.
- 4Transition quickly between movements and encourage team members to support one another.
- 5Focus on maintaining form rather than speed, especially as reps decrease. It’s easy to let things slide when fatigue sets in.
Safety Considerations
Technical Focus
Ensure full range of motion on Pull-Ups and Burpees to minimize injury risk.
Recommended Warm-Up
General Warm-Up:
- 200m Run(Easy jog for warm-up.)
Mobility:
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Torso Twist - 30 sec
Activation:
2 rounds- 10 Air Squat
- 5 Burpee(Go slow, focus on form.)
- 5 Push-Up
Scaling Options
Intermediate
Reduce reps and offer movement modifications to maintain intensity.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
- 3
burpee
Burpee Step-Back
Scaled
Further reduce reps and assist with movement substitutions, increasing accessibility.
- 1
pull up
Ring Rows
- 2
push up
Wall Push-Ups
- 3
burpee
No Jump Burpee