TabataMetcon24:00
Hollow Air Squat & Pull-Up & Push-Up & Sit-Up Salvo
Monostructural
Gymnastics
Solo
Workout Details
Tabata
24:00
8 calRow
8 rounds of 20 seconds work, 10 seconds rest
1 minRest
8Air Squat
8 rounds of 20 seconds work, 10 seconds rest
1 minRest
8Pull-Up
8 rounds of 20 seconds work, 10 seconds rest
1 minRest
8Push-Up
8 rounds of 20 seconds work, 10 seconds rest
1 minRest
8Sit-Up
8 rounds of 20 seconds work, 10 seconds rest
Coaching Tips
Strategy
- 1For the rowing segment, focus on getting as many calories as possible within the 20 seconds without compromising form.
- 2Pace yourself through the Air Squats, aim for consistent reps rather than maxing out on each interval.
- 3Use the rest periods effectively to recover your breath and prepare for the next movement.
- 4For Pull-Ups, if you start feeling fatigued, consider modifying to chin-over-bar pulls to keep moving rather than complete fails.
- 5During Push-Ups, maintain a straight body line and avoid sagging hips or piking.
- 6For Sit-Ups, engage your core throughout and avoid using momentum excessively.
Safety Considerations
Technical Focus
Ensure proper range of motion in squats and pull-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Light rowing to warm up.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Stretch hip flexors for squats.)
- 10 reps Shoulder Dislocates - null(With a resistance band or PVC pipe.)
- 10 reps Cat-Cow Stretch - null(Warm up the spine.)
Activation: Mini WOD:
2 rounds- 10 reps Air Squat(Bodyweight squats.)
- 5 reps Push-Up(Standard push-ups.)
- 10 reps Sit-Up(Standard sit-ups.)
Scaling Options
Intermediate
Reduce intensity and/or modify the movements slightly.
- 1
air squat
Reduce depth slightly or switch to box squats.
- 2
pull up
Banded Pull-Ups.
- 3
push up
Knee Push-Ups.
- 4
sit up
Reduce the number of sit-ups by half.
Scaled
Significantly reduce load and movement complexity.
- 1
air squat
Box Squats or Air Squats to a lower target.
- 2
pull up
Ring Rows or band-assisted Pull-Ups.
- 3
push up
Incline Push-Ups.
- 4
sit up
Ab Mat Sit-Ups or Crunches.
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