For TimeMetconBenchmark
Bert
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
50Burpee
400 mRun
100Push-Up
400 mRun
150Walking Lunge
400 mRun
200Air Squat
400 mRun
150Walking Lunge
400 mRun
100Push-Up
400 mRun
50Burpee
Coaching Tips
Strategy
- 1Break the 100 push-ups into manageable sets (e.g., 10s or 20s) to avoid burnout.
- 2Manage pace on the runs to ensure you can maintain effort throughout the chipper, considering the volume of movements.
- 3Switch leg leading on walking lunges to distribute fatigue evenly.
- 4Consider taking short, controlled breaks between movements instead of resting long, especially during the burpee and squat segments.
Safety Considerations
Technical Focus
Watch for excessive shoulder strain during push-ups and burpees.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Focus on light, easy movement.)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Shoulder Stretch - 30 sec
- 5 each direction Wrist Stretch - 30 sec
Activation Drills:
2 rounds- 5 Burpee(Focus on form.)
- 5-10 Push-Up
- 5 per leg Walking Lunge(Keep torso upright.)
- 10 Air Squat(Ensure depth and form.)
Scaling Options
Intermediate
Reduce volume by ~20% on push-ups and lunges.
- 1
burpee
- 2
run
- 3
push up
Knee Push-Ups
Weight: /80 lbs (/36 kg)
- 4
walking lunge
- 5
air squat
Scaled
Reduce volume by ~40% on push-ups and walking lunges.
- 1
burpee
- 2
run
- 3
push up
Push-Ups on Elevated Surface
- 4
walking lunge
Reverse Lunges
- 5
air squat
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