For TimeMetconBenchmark
Twisted Biscuit
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
20 calAssault Air Bike
15Deadlift
bodyweight
10Handstand Push-Up
5Burpee Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Bike to avoid early fatigue.
- 2Consider breaking Deadlifts into small sets (e.g., sets of 5) if form begins to break down.
- 3Use a kipping motion in Handstand Push-Ups to maximize efficiency and reduce shoulder fatigue.
- 4Aim for a quick transition, especially from the Burpee Pull-Ups back to the bike to maintain intensity.
- 5Focus on a solid landing during Burpee Pull-Ups to prevent injury.
Safety Considerations
Technical Focus
Ensure proper hip hinge in Deadlifts to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min easy
Mobility:
- 5-10 Thoracic Spine Rotations - 30 sec(Focus on opening the chest.)
- 5-10 Wrist Flexor Stretches - 30 sec(Prepare wrists for Handstand Push-Ups.)
- 5-10 Hip Flexor Stretch - 30 sec(Prepare hips for Deadlifts.)
Activation:
2 rounds- 10 Bodyweight Deadlifts(Focus on form.)
- 30 sec Handstand Holds Against the Wall(Activate shoulders.)
- 5 Burpees(Maximize speed to activate the whole body.)
Scaling Options
Intermediate
Reduce weights and reps to maintain form.
- 1
air bike
Same reps but at a slower pace.
- 2
deadlift
Use lighter weight or kettlebell.
- 3
handstand push up
Pike Push-Ups.
- 4
burpee pull up
Standard Burpees.
Scaled
Further reduce weights and modify movements as necessary.
- 1
air bike
Reduced calorie count to 15.
- 2
deadlift
Use kettlebell or dumbbell.
- 3
handstand push up
Handstand Holds, or elevated push-ups.
- 4
burpee pull up
Standard Burpees.