For TimeMetconBenchmark
G.I. Jane
Gymnastics
Solo
Workout Details
For Time
For Time:
100Burpee Pull-Up
Coaching Tips
Strategy
- 1Aim for a steady pace, breaking the reps into manageable sets to avoid big breaks.
- 2Focus on using your legs to accelerate during the jump for the pull-up to conserve arm strength.
- 3Consider breaking the 100 reps into sets of 10 or 20 to maintain form and stamina.
- 4Keep your core tight to prevent sagging during the burpee.
- 5Ensure a controlled landing to protect your joints and reduce injury risk.
Safety Considerations
Technical Focus
Watch for shoulder fatigue and improper landing mechanics during burpees.
Recommended Warm-Up
General Warm-Up:
- Light Jog or Jump Rope - 2 min(Keep a steady pace.)
Mobility Drills:
- 10-15 Shoulder dislocates with a band
- 10-15 Wrist stretches
- 10-15 Hip openers
Activation Sets:
3 rounds- 5 5 Burpees(Focus on form.)
- 5 5 Pull-Ups (or a modification)(Break if needed.)
Scaling Options
Intermediate
Reduce the rep count to 75 Burpee Pull-Ups
- 1
burpee pull up
Reduce reps to 75
Scaled
Reduce the rep count to 50 Burpee Pull-Ups and/or modify with banded pull-ups
- 1
burpee pull up
Reduce reps to 50 or modify with banded pull-ups