For TimeMetconBenchmark
Jared
4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
4 Rounds For Time:
800 mRun
40Pull-Up
70Push-Up
Coaching Tips
Strategy
- 1Pace yourself on the run to avoid fatigue before hitting the Pull-Ups.
- 2Break Pull-Ups into manageable sets (e.g., 10s or 5s) to maintain consistency without burning out.
- 3For Push-Ups, consider micro-rests if needed, but aim to keep your sets unbroken to save time.
- 4Transition quickly between movements to maintain your heart rate and avoid losing momentum.
Safety Considerations
Technical Focus
Ensure proper form during Pull-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Get the blood flowing.)
Mobility Work:
- Shoulder Stretch - 1 min each side(Focus on loosening up the shoulders.)
- Hip Flexor Stretch - 1 min each side(Important for running comfort.)
Movement Prep:
2 rounds- 10 Air Squat
- 5 Push-Up (Knees)(Lightly activate the pushing muscles.)
- 5 Pull-Up Hang(Engage the back and shoulders.)
Scaling Options
Intermediate
Reduce volume for Pull-Ups and Push-Ups.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
Scaled
Further reduce volume and modify movements.
- 1
pull up
Ring Rows
- 2
push up
Incline Push-Ups