For TimeMetconBenchmark20:00
Houston
10-9-8-7-6-5-4-3-2-1
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Jump Squat
Sit-Up
Burpee
Coaching Tips
Strategy
- 1Pace yourself through the ladder; maintain a steady rhythm rather than sprinting early on.
- 2Aim to keep the jump squats unbroken, focusing on form over speed.
- 3For sit-ups, consider hook-gripping your feet to maintain stability and maximize range of motion.
- 4Burpees can be taxing, so break them into manageable sets (e.g., sets of 5) to avoid fatigue during the later rounds.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on jump squats to prevent knee injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Get the heart rate up.)
Mobility Work:
- 2 x 30 sec per side Hip Flexor Stretch(Focus on stretching the hip flexors for the jump squats.)
- 2 x 30 sec Seated Forward Fold(Stretch the hamstrings and lower back.)
Activation Exercises:
2 rounds- 10 Air Squats(Focus on depth and control.)
- 30 sec Plank(Activate the core.)
Scaling Options
Intermediate
Decrease rep counts to 8-7-6-5-4-3-2-1.
- 1
jump squat
Reduced repetitions.
- 2
sit up
Reduce repetitions by 50%.
- 3
burpee
Reduced repetitions.
Scaled
Reduce rep counts to 5-4-3-2-1 and include modifications.
- 1
jump squat
Perform bodyweight squats instead of jump squats.
- 2
sit up
Perform sit-ups with feet anchored or increase rest.
- 3
burpee
Step back instead of jumping.