For TimeMetconBenchmark
Bradley
10 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
10 Rounds For Time:
100 mSprint
10Pull-Up
100 mSprint
10Burpee
30 secRest
Coaching Tips
Strategy
- 1Pace the sprints to avoid fatigue in later rounds, aiming for a steady speed rather than an all-out effort.
- 2For Pull-Ups, use a band for assistance if unable to complete them all unbroken; focus on form rather than speed.
- 3Burpees should be executed with consistent technique to prevent injury; consider breaking them into smaller sets if needed.
- 4Utilize the 30 seconds of rest efficiently; focus on breathing to recover for the next round.
Safety Considerations
Technical Focus
Ensure the Pull-Ups are performed with a full range of motion to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jogging - 2 min
Mobility:
- 5-10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch
- 30 sec each wrist Wrist Stretch
Activation: Mini-WOD
2 rounds- 100 m Light Jogging
- 5 Pull-Ups (kipping or jumping)
- 5 Burpees (slow and controlled)
Scaling Options
Intermediate
Reduce Pull-Ups to 5 per set and Burpees to 8 per set; maintain Sprint distance.
- 1
pull up
Banded Pull-Ups
- 2
burpee
Scaled
Reduce Pull-Ups to 3 per set and Burpees to 5 per set; maintain Sprint distance.
- 1
pull up
Ring Rows
- 2
burpee
Step Back Burpee