For TimeMetconBenchmark30:00
Zachary Tellier Original
variable
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Burpee10 reps
- 2Shuttle Run5 m
5 meters out and back
- 3Burpee10 reps
- 4Push-Up25 reps
- 5Shuttle Run5 m
5 meters out and back
- 6Shuttle Run10 m
10 meters out and back
- 7Burpee10 reps
- 8Push-Up25 reps
- 9Lunge50 reps
- 10Shuttle Run5 m
5 meters out and back
- 11Shuttle Run10 m
10 meters out and back
- 12Shuttle Run20 m
20 meters out and back
- 13Burpee10 reps
- 14Push-Up25 reps
- 15Lunge50 reps
- 16Sit-Up100 reps
- 17Shuttle Run5 m
5 meters out and back
- 18Shuttle Run10 m
10 meters out and back
- 19Shuttle Run20 m
20 meters out and back
- 20Burpee10 reps
- 21Push-Up25 reps
- 22Lunge50 reps
- 23Sit-Up100 reps
- 24Air Squat150 reps
- 25Shuttle Run5 m
5 meters out and back
- 26Shuttle Run10 m
10 meters out and back
- 27Shuttle Run20 m
20 meters out and back
Note: Run each distance out and back.
Coaching Tips
Strategy
- 1Pace yourself on the longer sets to avoid burnout.
- 2Focus on maintaining good form: especially in burpees and push-ups.
Safety Considerations
Technical Focus
Focus on maintaining form during the burpees and push-ups to avoid injury.
Recommended Warm-Up
General Cardio
- 3 min 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 reps for burpees and push-ups, increase rest as needed.
- 1
burpee
7 Burpees
- 2
push up
20 Push-Ups
- 3
lunge
40 Lunges
Scaled
Focus on bodyweight exercises without added stress, decrease lunges and sit-ups.
- 1
burpee
5 Burpees
- 2
push up
15 Push-Ups
- 3
lunge
30 Lunges