For TimeMetconBenchmark
Kerrie
10 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
100 mSprint
5Burpee
20Sit-Up
15Push-Up
100 mSprint
Rest 2 Minutes
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Focus on sprinting with proper form to maximize speed and prevent injury.
- 2Break down the burpees: jump up lightly and step back down if you begin to fatigue.
- 3Keep your sit-ups controlled; avoid using momentum to sit up. Maintain a steady breathing pattern.
- 4For push-ups, ensure your body is in a straight line; modify (knee push-ups) if necessary.
- 5During rest, actively recover by walking around to keep muscles engaged.
Safety Considerations
Technical Focus
Monitor sprint form to avoid shin splints or pulling hamstrings.
Recommended Warm-Up
General Warm-Up:
- 100m Jog (easy pace) - 2 min(Focus on light breathing.)
Dynamic Stretching:
- 10 each leg Leg swings (forward/backward) - 30 sec(Warm up hip flexors and hamstrings.)
- 10 forward, 10 backward Arm circles - 30 sec(Loosen shoulders.)
- 10 each side Torso twists - 30 sec(Engage your core.)
Activation Drills:
2 rounds- 3 Burpees (slow) - 30 sec(Focus on form.)
- 5 Sit-Ups (controlled pace) - 30 sec(Prepare the core.)
- 5 Push-Ups (knee modification if needed) - 30 sec(Warm up the upper body.)
Scaling Options
Intermediate
Reduce weight for the vest and modify movements if necessary.
- 1
sprint
Maintain same distance but with lower intensity.
- 2
burpee
Do step-back burpees instead of jump.
- 3
sit up
Reduce reps (10 per round).
- 4
push up
Do knee push-ups and reduce reps (10 per round).
Scaled
Further reduction in weight and modifications for beginners.
- 1
sprint
Walk instead of run for 100m.
- 2
burpee
Do half burpees without jumps.
- 3
sit up
Do crunches instead.
- 4
push up
Do wall push-ups.