For TimeMetconBenchmark
Zeppelin
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
1500 mRun
100Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
80Alternating Lunge
60Burpee
40Sit-Up
20Push-Up
1500 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace during runs to conserve energy for the high-rep movements.
- 2Break the Wall Ball shots into manageable sets (e.g., 10s), especially as fatigue sets in.
- 3Keep your lunges steady; ensure your knees don't surpass your toes.
- 4For burpees, aim for consistent movement; consider a small break between sets if necessary.
- 5Keep your core engaged during sit-ups and push-ups to maintain proper form.
Safety Considerations
Technical Focus
Watch for improper form during lunges and push-ups to avoid knee and shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Easy pace to warm up.)
Mobility Work:
- 10 each direction Hip Circles(Loosen the hips.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each foot Ankle Rocks(Enhance ankle mobility.)
Activation:
3 rounds- 5 5 Push-Ups(Focus on form.)
- 10 10 Alternating Lunges(Bodyweight.)
- 5 5 Burpees(Drive through each rep.)
Scaling Options
Intermediate
Reduce reps for high-volume movements.
- 1
wall ball shot
Reduce Wall Ball weight.
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
alternating lunge
Add light weights to lunges.
- 3
burpee
Perform Step-Burpees instead.
- 4
sit up
Use an ab mat for support.
- 5
push up
Elevate hands on a box.
Scaled
Further reduce weights and reps as necessary.
- 1
wall ball shot
Use a lighter Wall Ball or a medicine ball.
- 2
alternating lunge
Remove weights entirely.
- 3
burpee
Replace with a squat thrust.
- 4
sit up
Perform Crunches instead.
- 5
push up
Perform Knee Push-Ups.