For TimeMetconGymnasticsBenchmark30:00

Jared

4 Rounds

Monostructural

Gymnastics

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

4 rounds

1
Run800 m
2
Pull-Up40 reps
3
Push-Up70 reps

Coaching Tips

Strategy

1Focus on maintaining a steady pace on the run to conserve energy for the Pull-Ups and Push-Ups.
2Break Pull-Ups and Push-Ups into manageable sets to avoid fatigue.

Safety Considerations

Technical Focus

Proper form on Pull-Ups and Push-Ups to avoid shoulder strain

Recommended Warm-Up

General Cardio

Row - 3 min(easy pace)

Mobility

30s each side Hip Flexor Stretch
10 Shoulder Pass-Throughs
10 each direction Wrist Circles

Activation

2 rounds

10 Good Morning
5 Inchworm
10 Air Squat

Scaling Options

Intermediate

Reduce Pull-Ups to 30 and Push-Ups to 50.

1
pull up
Reduce Pull-Ups to 30.
2
push up
Reduce Push-Ups to 50.

Scaled

Reduce Pull-Ups to 20 and Push-Ups to 40.

1
pull up
Reduce Pull-Ups to 20.
2
push up
Reduce Push-Ups to 40.

Discover More Workouts

For TimeMetcon