For TimeMetconBenchmark22:00

Kerrie

10 Rounds

Monostructural

Gymnastics

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

22:00

10 rounds

1
100 meter Sprint100 m
2
Burpee5 reps
3
Sit-Up20 reps
4
Push-Up15 reps
5
100 meter Sprint100 m

Note: Weighted vest: 20/14 lbs

Coaching Tips

Strategy

1Focus on sprinting form during the sprints to maximize speed.
2Maintain a steady breathing pattern to help with burpees, sit-ups, and push-ups.
3Use proper mechanics for push-ups and sit-ups to avoid fatigue.

Safety Considerations

Standard safety precautions apply. Focus on maintaining proper form throughout the workout.

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

Lighter weight vest or bodyweight options for burpees and push-ups.

1
burpee
Burpee Step-Back
2
push up
Knee Push-Ups

Scaled

Bodyweight movements for the entire workout.

1
run
Run in place or 50 meter distance
2
burpee
Burpee Step-Back
3
sit up
Crunches
4
push up
Knee Push-Ups

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