For TimeMetconGymnasticsBenchmark20:00
Wilmot
6 Rounds
Gymnastics
Monostructural
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
6 rounds
- 1Air Squat50 reps
- 2Ring Dip25 reps
Coaching Tips
Strategy
- 1Maintain a steady pace on Air Squats to avoid burning out early.
- 2Focus on full range of motion for Ring Dips.
Safety Considerations
Technical Focus
Watch for dip range of motion and squat depth
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
Activation
2 rounds- 5-10 Ring Dip(Use bands for assistance if needed.)
Activation
2 rounds- 10 each side Lateral Lunges
Activation
2 rounds- 10 Wall Slides
Activation
2 rounds- 10 each side Shoulder Taps
Scaling Options
Intermediate
Easier version for those not at RX
- 1
air squat
Bodyweight movements with slower tempo.
- 2
ring dip
Easier Ring Dips or assisted dips.
Scaled
Beginner scaling for participation
- 1
air squat
Air Squats as bodyweight.
- 2
ring dip
Knee Dips or on a bench.