For TimeMetconGymnasticsBenchmark30:00
Zachary Tellier
Gymnastics
Monostructural
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Burpee10 reps
- 2Burpee10 reps
- 3Push-Up25 reps
- 4Burpee10 reps
- 5Push-Up25 reps
- 6Lunge50 reps
- 7Burpee10 reps
- 8Push-Up25 reps
- 9Lunge50 reps
- 10Sit-Up100 reps
- 11Burpee10 reps
- 12Push-Up25 reps
- 13Lunge50 reps
- 14Sit-Up100 reps
- 15Air Squat150 reps
Coaching Tips
Strategy
- 1Pace yourself during the Burpees and Push-Ups to maintain good form throughout the workout.
- 2Consider breaking up the Push-Ups into smaller sets to prevent fatigue.
- 3Focus on quality of movement over speed to avoid injury.
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
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Air Squat
- 10 Good Morning
- 5 Inchworm
Scaling Options
Intermediate
Reduced number of reps for each movement.
- 1
burpee
6 Burpees
- 2
push up
15 Push-Ups
- 3
lunge
30 Lunges
- 4
sit up
70 Sit-Ups
- 5
air squat
120 Air Squats
Scaled
Further reduced reps and bodyweight alternatives.
- 1
burpee
4 Burpees
- 2
push up
10 Knee Push-Ups
- 3
lunge
20 Lunges
- 4
sit up
50 Sit-Ups
- 5
air squat
80 Air Squats