For TimeMetconBenchmark100:00
Green
Monostructural
Gymnastics
Solo
Workout Details
For Time
100:00
For Time:
5000 mRun
10 Rounds of:
10Air Squat
10Push-Up
10Sit-Up
5000 mRun
Coaching Tips
Strategy
- 1Start the first 5,000 meter run at a manageable pace to avoid burnout later in the WOD.
- 2Aim to keep the Air Squats unbroken; perform them in a controlled manner to maintain form.
- 3For Push-Ups, consider breaking them into sets of 5 if fatigue sets in, focusing on form over speed.
- 4During Sit-Ups, maintain a neutral spine to prevent lower back strain; focus on engaging the core.
- 5Don’t rush the second 5,000 meter run; use it as an active recovery to keep moving without overexertion.
Safety Considerations
Technical Focus
Monitor for lower back rounding during Sit-Ups.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace, focus on mobility.)
Mobility Work:
- 30 sec Hip Flexor Stretch
- 30 sec Shoulder Stretch
- 30 sec each side Torso Twist
Activation Drills:
2 rounds- 10 Air Squat
- 5 Push-Up(Focus on form.)
- 10 Sit-Up
Scaling Options
Intermediate
Reduce run distance and adjust reps for movements where needed.
- 1
run
Run 3,000 meters.
- 2
air squat
Same as RX.
- 3
push up
Knees on ground.
- 4
sit up
Same as RX.
Scaled
Reduce run distance significantly and modify other movements.
- 1
run
Run 1,500 meters.
- 2
air squat
Same as RX.
- 3
push up
Wall Push-Ups.
- 4
sit up
Crunches.