For TimeMetconBenchmark25:00
Candy
5 Rounds
Gymnastics
Solo
Workout Details
For Time
25:00
5 Rounds for Time:
20Pull-Up
40Push-Up
60Air Squat
Coaching Tips
Strategy
- 1Pace yourself through the pull-ups and try to break them into manageable sets (e.g., 5 sets of 4-5).
- 2Stay focused on maintaining good form during push-ups; do not sacrifice form for speed.
- 3For air squats, emphasize depth to maximize effectiveness; ensure thighs are parallel to the ground or lower.
- 4Consider micro-rests between movements to maintain quality throughout the workout.
- 5During the later rounds, adjust your pull-up rep scheme if fatigue sets in to keep moving.
Safety Considerations
Technical Focus
Ensure full range of motion on all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing or Ski Erg - 2-3 min(Maintain an easy pace to elevate heart rate.)
Mobility:
- 5-10 Shoulder Stretch(Focus on the shoulders for pull-ups.)
- 5-10 Wrist Stretch(To prepare for push-ups.)
- 5-10 Hip Opener(For better squat depth.)
Activation: 2 Rounds of:
2 rounds- 5 Pull-Up (Assisted or Negatives)(Focus on strength.)
- 10 Push-Up (Knees if needed)(Ensuring good form.)
- 15 Air Squat(Emphasize depth.)
Scaling Options
Intermediate
Reduce reps to accommodate fatigue and ensure form is maintained.
- 1
pull up
Banded Pull-Ups
- 2
push up
Push-Up on Knees
- 3
air squat
Box Squats
Scaled
Significantly reduce reps to maximize output and maintain safety.
- 1
pull up
Ring Rows
- 2
push up
Incline Push-Ups
- 3
air squat
Air Squats with Pause at Bottom
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