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WODVAULT
For TimeMetconBenchmark

Bush

Gymnastics
Monostructural
Solo

Workout Details

For Time

For Time:

Buy-In: 28 Burpees

28Burpee

10 V-Ups

11 Push-Ups

374m Run

Buy-Out: 28 Burpees

Coaching Tips

Strategy

  • 1Consider breaking the Burpees into sets of 7 if fatigued, ensuring proper form is maintained.
  • 2Aim for unbroken sets on V-Ups if possible, otherwise break into sets of 5.
  • 3Keep the Push-Ups consistent; if you are struggling, consider a brief pause in the plank position rather than resting on the floor.
  • 4Plan your pace on the 374m Run; start slower if you're not accustomed to running to maintain a strong finish.
  • 5Maximize your transitioning time — prepare your space near the run to minimize downtime.

Safety Considerations

Technical Focus

Ensure proper technique in the Burpee to prevent back strain; maintain a strong midline during V-Ups.

Recommended Warm-Up

General Warm-Up:

  • 400m Light Run - 2 min(Easy pace to increase heart rate.)

Mobility:

  • 10 Shoulder Rotations - 1 min(Focus on loosening shoulders.)
  • 30 sec each side Hip Flexor Stretch - 1 min(Hold each side to prepare for running.)
  • 30 sec Hanging Stretch - 1 min(Prepare for Burpees and V-Ups.)

Activation:

2 rounds
  • 5 Burpees - 1 min(Focus on form and transitions.)
  • 5 V-Ups - 1 min(Light pace to feel core engagement.)
  • 5 Push-Ups - 1 min(Focus on keeping the body straight.)

Scaling Options

Intermediate

Reduce weights and reps for more manageable intensity.

  • 1

    burpee

    Reduce to 20 Burpees

  • 2

    v up

    Reduce to 8 V-Ups

  • 3

    push up

    Reduce to 8 Push-Ups

  • 4

    run

    Reduce to 300m Run

Scaled

Further modifications for assistance and technique improvement.

  • 1

    burpee

    Reduce to 15 Burpees

  • 2

    v up

    Replace with 10 Chest Raises

  • 3

    push up

    Knee Push-Ups if needed, reduce to 6 reps

  • 4

    run

    Reduce to 200m Run

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