For TimeMetconGymnasticsBenchmark25:00
Schmalls
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
25:00
- 1Run800 m
- 2Burpee50 reps
- 3Pull-Up40 reps
- 4Pistol30 reps
- 5Kettlebell Swing20 reps
53/35 lbs (24/16 kg)
- 6Handstand Push-Up10 reps
Coaching Tips
Strategy
- 1Focus on breathing during runs to maintain endurance.
- 2Break up the burpees and pull-ups to manage fatigue.
- 3Use a controlled descent on handstand push-ups for safety.
Safety Considerations
Technical Focus
Keep form tight on burpees and handstand push-ups.
Recommended Warm-Up
General Cardio
- 2 min Row - 2 min easy pace
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Bodyweight Squat
- 5 Inchworm
- 10 Push-Up
Scaling Options
Intermediate
For intermediate athletes, reduce reps and weights slightly.
- 1
kettlebell swing
Reduce Kettlebell weight to 1 pood (16 kg).
Weight: 35/26 lbs (16/12 kg)
Scaled
Scaling down reps and using bodyweight modifications where appropriate.
- 1
kettlebell swing
Use lighter kettlebell or bodyweight swings.
Weight: 35/35 lbs (16/16 kg)
- 2
pistol
Use box to scale pistol squats.