For TimeMetconGymnasticsBenchmark20:00
Forrest
3 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
3 rounds
- 1L-Pull-Up20 reps
- 2Toes-to-Bar30 reps
- 3Burpee40 reps
- 4Run800 m
Coaching Tips
Strategy
- 1Focus on form during L-Pull-Ups for effectiveness and safety.
- 2Break the Burpees into manageable sets to maintain pace.
- 3Keep a steady run pace to recover for the next round.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Rowing Machine - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- Good Morning(10)
- Inchworm(5)
- Air Squat(10)
Scaling Options
Intermediate
Reduce pull-up difficulty and repetitions as needed.
- 1
l pull up
Reduce reps to 10 L-Pull-Ups
- 2
toes to bar
Reduce to Knees-to-Elbow
Scaled
Use modified movements and significantly lower volumes.
- 1
l pull up
10 Assisted Pull-Ups or Ring Rows
- 2
toes to bar
Modified Hanging Knee Raises