For TimeMetconBenchmark30:00
Hill
50-40-30-20-10
Gymnastics
Monostructural
Solo
Workout Details
For Time
30:00
For Time:
50-40-30-20-10 reps of:
Air Squat
Mountain Climber
10 mShuttle Run
Coaching Tips
Strategy
- 1Set a strong pace at the beginning to avoid burn-out later.
- 2For Air Squats, maintain a consistent depth; aim for below parallel for efficiency.
- 3On Mountain Climbers, focus on driving knees to your chest rather than fast reps to enhance core stability.
- 4Keep transitions tight during Shuttle Runs—ensure quick turns and immediate acceleration.
- 5Break down the reps strategically; aim for manageable sets to avoid fatigue too early.
- 6If you hit a wall, take short breaths and shake out your limbs before jumping back in.
Safety Considerations
Technical Focus
Monitor knee tracking during squats; ensure they stay in line with toes.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jogging - 2 min(Focus on smooth, easy movements.)
Mobility Work:
- 5 per side Hip Openers(Target the hip flexors and glutes.)
- 6-8 Shoulder Dislocates(Use a band or PVC pipe for better range.)
- 30 sec per side Calf Stretch(Focus on stretching the calves for shuttle runs.)
Activation Sets:
2 rounds- 10-15 Air Squats (light)(Focus on depth and form.)
- 20 Mountain Climbers (dynamic)(Aim for controlled movements to prep the core.)
- 5 x 10m Shuttle Runs (short distance)(Quick bursts to activate speed.)
Scaling Options
Intermediate
Reduce rep scheme by 20%.
- 1
air squat
Keep the same movement.
- 2
mountain climber
Keep the same movement.
- 3
shuttle run
Follow the same shuttle distance.
Scaled
Reduce rep scheme by 40%.
- 1
air squat
Keep the same movement.
- 2
mountain climber
Keep the same movement.
- 3
shuttle run
Shorten the shuttle run distance to 5m.