For TimeMetconBenchmark45:00
Loredo
6 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
45:00
6 Rounds For Time:
24Air Squat
24Push-Up
24Walking Lunge
400 mRun
Coaching Tips
Strategy
- 1Pace yourself through the 6 rounds; it's easy to go out too fast, especially on the first round.
- 2Break up push-ups into sets of 8-12 to avoid muscle fatigue early.
- 3Focus on quality over quantity; proper form is crucial, especially as you fatigue over the rounds.
- 4Keep a steady breathing pattern during the run to maintain your pace.
- 5Consider doing the walking lunges unbroken if confident, or break them into smaller sets if needed.
Safety Considerations
Technical Focus
Maintain neutral spine during lunges and squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Stretch - 30 sec each side
- Ankle Mobility - 30 sec each side
Activation Circuit:
2 rounds- 10 Air Squat
- 5-10 Push-Up
- 10 Walking Lunge
Scaling Options
Intermediate
Reduce volume slightly to manage fatigue.
- 1
air squat
- 2
push up
Knee Push-Ups
- 3
walking lunge
- 4
run
300m Run
Scaled
Significantly reduce volume to ensure completion.
- 1
air squat
- 2
push up
Wall Push-Ups
- 3
walking lunge
Static Lunges
- 4
run
250m Walk