For TimeMetconBenchmark30:00
George
Monostructural
Gymnastics
Solo
Workout Details
For Time
30:00
For Time:
1000 mRun
Then 5 Rounds of:
20Air Squat
20Burpee
20Sit-Up
20Push-Up
1000 mRun
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Pace your 1,000m runs to ensure you have enough energy for the work ahead. Start steady and finish faster if possible.
- 2In the 5 rounds, try to keep air squats and sit-ups unbroken for efficiency. Rest briefly before moving to burpees and push-ups.
- 3Keep your transitions smooth between movements. Make sure you have a clear plan for moving from one exercise to the next to save time.
- 4Common mistakes include poor squat depth and flaring elbows on push-ups. Focus on form over speed.
- 5For burpees, maintain a steady rhythm and avoid jumping excessively high on the jump to save energy.
Safety Considerations
Technical Focus
Watch for proper form in push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Jog - 2 mins(Easy pace to increase heart rate.)
Mobility:
- 15 sec each side Hip Flexor Stretch
- 10 Shoulder Rotations
- 10 each direction Ankle Circles
Activation:
2 rounds- 10 Air Squat(Focus on form.)
- 5 Push-Up(Warm up shoulder mobility.)
- 5 Burpee
Scaling Options
Intermediate
Reduce reps or modify movements as needed for endurance.
- 1
air squat
Same movement, keep unbroken.
- 2
burpee
Step back instead of jumping.
- 3
sit up
Knees bent or use an ab mat.
- 4
push up
Knee push-ups.
Scaled
Significantly reduce reps and modify movements for accessibility.
- 1
air squat
Reduce to 10 reps.
- 2
burpee
5 modified burpees or step-backs.
- 3
sit up
Reduce to 10 reps or use hands supported.
- 4
push up
Wall push-ups.