OtherMetconBenchmark08:00
Test 3
Gymnastics
Solo
Workout Details
Other
08:00
For Reps in 8 Minutes:
Air Squat
Rest 10 seconds, then:
Muscle-Up
Coaching Tips
Strategy
- 1Aim for consistent effort during the Tabata sets; maintain a steady rhythm rather than going all out on the first few rounds.
- 2Micro-rest during the transition to Muscle-Ups; shake out your arms and breathe deeply to prepare.
- 3For Muscle-Ups, focus on the pull phase to ensure you are generating enough momentum to transition effectively.
- 4Consider breaking the Muscle-Ups into manageable sets if fatigue sets in to maintain form.
Safety Considerations
Technical Focus
Watch for full range of motion on Air Squats and correct muscle-up form to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min
Mobility:
- 5 each side Hip Opener Stretch
- 5 each side Shoulder Stretch
- 5 each side Wrist Stretch
Activation: 3 Rounds of:
2 rounds- 10 Bodyweight Squats
- 5-8 Jumping Pull-Ups or Ring Rows
Scaling Options
Intermediate
Reduce Muscle-Up reps or move to a simpler pulling exercise.
- 1
muscle up
Chest-to-Bar Pull-Ups
- 2
air squat
Weighted Air Squats (Light)
Scaled
Use assisted muscle-up methods and reduce air squat range if necessary.
- 1
muscle up
Banded Muscle-Ups
- 2
air squat
Box Squats (lower height)
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