For TimeMetconBenchmark30:00
René
7 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
7 rounds
- 1Run400 m
- 2Walking Lunge21 reps
- 3Pull-Up15 reps
- 4Burpee9 reps
Wear a weight vest (20 lbs for men, 14 lbs for women).
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Keep a steady pace on the run, and break up the lunges and pull-ups into manageable sets to avoid fatigue.
- 2Focus on form during burpees to maintain efficiency throughout the rounds.
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
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps for lunges and pull-ups, maintain run distance.
- 1
walking lunge
Perform 15 Walking Lunges instead of 21.
- 2
pull up
Perform 10 Pull-Ups instead of 15.
Scaled
Reduce weight vest and reps.
- 1
walking lunge
Perform 10 Walking Lunges instead of 21.
- 2
pull up
Use Band Assisted Pull-Ups or perform 5 Pull-Ups instead of 15.