For TimeMetconBenchmark
Camilleri
3 Rounds for Time
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
12Pull-Up
300 mRun
24Air Squat
200 mRun
17Push-Up
100 mRun
33AbMat Sit-Up
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace your runs to avoid burning out, especially with multiple transitions between running and other movements.
- 2Consider breaking Pull-Ups into smaller sets if they become challenging, especially after several rounds.
- 3Keep Air Squats and Push-Ups unbroken to maintain momentum. Use micro-rests as needed in Pull-Ups.
- 4Focus on efficient transitions between movements to maximize time saved during the workout.
- 5Maintain consistent form throughout the WOD to prevent injury, particularly when fatigued.
Safety Considerations
Technical Focus
Monitor for proper form in Pull-Ups and Push-Ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Jogging or Light Running - 2 min(Keep a light pace)
Mobility Stretching:
- Shoulder Stretch - 30 sec(Focus on loosening the shoulders.)
- Hip Flexor Stretch - 30 sec(Open up the hips.)
- Ankle Mobility Stretch - 30 sec(Warm up your ankles for running.)
Activation WOD:
2 rounds- 10 Air Squats(Focus on form.)
- 5 Push-Ups(Focus on chest to the ground.)
- 5 Pull-Ups(Use a band if needed for assistance.)
- 10 Sit-Ups(Engage your core.)
- Short Run - 30 sec(Increase the intensity slightly.)
Scaling Options
Intermediate
Reduce the volume of runs and bodyweight movements.
- 1
run
Reduce runs to 75% distance.
- 2
pull up
Use Banded Pull-Ups.
- 3
air squat
Air Squats remain the same.
- 4
push up
Use Knee Push-Ups.
- 5
abmat sit up
Sit-Ups remain the same.
Scaled
Further reduce volume and intensity.
- 1
run
Reduce runs to 50% distance.
- 2
pull up
Use Ring Rows.
- 3
air squat
Air Squats remain the same.
- 4
push up
Wall Push-Ups.
- 5
abmat sit up
AbMat Sit-Ups remain the same.