For TimeMetconBenchmark20:00
Toll
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
4 rounds
- 1Burpee11 reps
- 2Single-Under121 reps
- 3Air Squat14 reps
- 4Single-Under121 reps
- 5Butterfly Sit-Up48 reps
Coaching Tips
Strategy
- 1Stay consistent with the single-unders to maintain rhythm.
- 2Break the burpees into smaller sets if needed to manage fatigue.
Safety Considerations
Technical Focus
Maintain core tension during butterfly sit-ups.
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
Scaling Options
Intermediate
Reduce Single-Unders to 60 reps.
- 1
single under
Reduce number of single-unders to 60.
Scaled
Reduce Single-Unders to 30 reps and Burpees to 5 reps.
- 1
single under
Reduce to 30 single-unders.
- 2
burpee
Reduce to 5 burpees.