For TimeMetconBenchmark50:00
Blanchard
4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
50:00
4 Rounds for Time:
800 mRun
32Jumping Air Squat
32Lunge
32Weighted Sit-Up
↳ 45/25 lbs (20/11 kg)
32Burpee
Wear a weight vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the run; don’t start too fast.
- 2Break up the 32 jumping air squats into smaller sets (e.g., 16-16) if needed to maintain form.
- 3Keep your upper body tall during lunges to avoid forward lean and potential knee stress.
- 4For weighted sit-ups, control the descent and avoid jerking movements to protect your lower back.
- 5Burpees can be intense; consider pacing yourself with the jumps and push-ups to manage fatigue.
Safety Considerations
Technical Focus
Ensure proper form on lunges and weighted sit-ups to prevent lower back and knee injuries.
Recommended Warm-Up
General Warm-Up:
- 800m Run - 2-3 min(Light jog, focus on breath.)
Mobility:
- 30 sec Hip Flexor Stretch - 30 sec(Stretch each side.)
- 30 sec Standing Quad Stretch - 30 sec(Stretch each side.)
- 10 Dynamic Lunges - 1 min(Focus on form.)
Activation:
3 rounds- 10 Air Squat - 30 sec(Focus on depth.)
- 10 Sit-Up - 30 sec(Controlled movement.)
- 10 Walking Lunges - 30 sec(Ensure knee does not pass toes.)
Scaling Options
Intermediate
Reduce weight and reps moderately.
- 1
run
- 2
jumping air squat
Reduce reps to 20
- 3
lunge
Reduce reps to 20
- 4
weighted sit up
Reduce weight to 25/15 lbs
- 5
burpee
Reduce reps to 20
Scaled
Reduce weight and provide simpler variations.
- 1
run
Reduce distance to 400m
- 2
jumping air squat
Regular air squats, reduce reps to 16
- 3
lunge
Alternate reverse lunges, reduce reps to 16
- 4
weighted sit up
Bodyweight sit-ups or reduce weight to 20/10 lbs
- 5
burpee
Burpee step back instead of jump, reduce reps to 16