For TimeMetconGymnasticsBenchmark30:00
Severin
Gymnastics
Monostructural
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Strict Pull-Up50 reps
20/14 lbs (9/6 kg)
Wear a Weight Vest (20/14 lb)
- 2Hand-Release Push-Up100 reps
Wear a Weight Vest (20/14 lb)
- 3Run5 km3.1 miles
Wear a Weight Vest (20/14 lb)
Note: Wear a Weight Vest (20/14 lb)
Coaching Tips
Strategy
- 1Maintain strict form for pull-ups to avoid kipping injury.
- 2Break push-ups into manageable sets to ensure quality reps.
- 3Pace yourself on the run, especially with a weighted vest.
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
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduced reps for pull-ups and push-ups.
- 1
strict pull up
Banded Pull-Ups
- 2
hand release push up
Knee Push-Ups
Scaled
Further reduced reps and bodyweight options.
- 1
strict pull up
Ring Rows
- 2
hand release push up
Incline Push-Ups