For TimeMetconBenchmark10:00
Invisible Fran
21-15-9
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Air Squat
Push-Up
Coaching Tips
Strategy
- 1Start at a steady pace and maintain it throughout the WOD.
- 2Consider breaking the sets into manageable chunks (e.g., 11-10 for the 21) to avoid fatiguing too early.
- 3Focus on form over speed; it's better to perform each rep correctly than to rush through.
- 4Transition quickly between movements to maintain heart rate.
- 5Breathe steadily, especially during transition to mitigate fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine and ensure proper depth during Air Squats.
Recommended Warm-Up
General Warm-Up:
- 10 Air Squat(Focus on form.)
Mobility Work:
- 10 Shoulder Dislocates
- 10 per side Hip Openers
- 10 Wrist Stretches
Activation Set: 2 Rounds of:
2 rounds- 5 Air Squat
- 5-8 Push-Up
Scaling Options
Intermediate
Focus on reduced volumes and allow for better technique.
- 1
air squat
No modification, maintain bodyweight Air Squats.
- 2
push up
Perform Push-Ups from knees.
Scaled
Reduce reps and/or modify movements to maintain participation.
- 1
air squat
Reduce to 15-10-5 reps.
- 2
push up
Wall Push-Ups or Knee Push-Ups.