For TimeMetconBenchmark24:00
Loredo
6 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
24:00
6 rounds
- 1Air Squat24 reps
- 2Push-Up24 reps
- 3Walking Lunge24 reps
- 4Run400 m
Coaching Tips
Strategy
- 1Maintain a steady pace during the run to manage fatigue for air squats and push-ups.
- 2Focus on form for push-ups to avoid shoulder strain.
- 3Break up push-ups into sets if needed to maintain pace.
- 4Use slow and controlled movement for lunges, engaging your core.
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 Air Squat(light)
Scaling Options
Intermediate
Reduce rep counts or increase rest.
- 1
squat
Reduce to 18 reps
- 2
push up
Knees on ground
- 3
walking lunge
Reduce to 18 reps
- 4
run
Reduce to 300 meters
Scaled
Lighter load or bodyweight adjustments.
- 1
squat
Air Squats as necessary
- 2
push up
Use box for elevated push-up
- 3
walking lunge
Reduce to 15 reps
- 4
run
Reduce to 200 meters