For TimeMetconBenchmark
Toll
4 Rounds
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
11Burpee
121Single-Under
14Air Squat
121Single-Under
48Butterfly Sit-Up
Coaching Tips
Strategy
- 1Pace the burpees; consider breaking them into smaller sets if 11 feels taxing.
- 2Aim to keep the Single-Unders unbroken for efficiency. If you trip, take a moment to reset rather than rushing.
- 3Stay consistent on the Air Squats; depth and form are more important than speed.
- 4Utilize the Butterfly Sit-Ups for a strong core engagement; focus on using your hips to drive you up, not just your lower back.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during burpees to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope - 1 min
Mobility:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Forward Fold Stretch - 30 sec
Activation:
2 rounds- 5 Burpee (kipping)(Focus on smooth transitions)
- 10 Air Squat (slow)(Ensure full range of motion)
- 30 Single-Under(Focus on consistent rhythm)
Prep for Sit-Ups:
- 30 sec Plank (hold)(Engage core before sit-ups.)
Scaling Options
Intermediate
Reduce reps and adjust movement intensity.
- 1
burpee
Perform 8 burpees instead of 11.
- 2
single under
Perform 100 single-unders instead of 121.
- 3
air squat
Perform 10 air squats instead of 14.
- 4
butterfly sit up
Perform 36 butterfly sit-ups instead of 48.
Scaled
Significantly reduce intensity and reps.
- 1
burpee
Perform 5 burpees instead of 11.
- 2
single under
Perform 60 single-unders instead of 121.
- 3
air squat
Perform 6 air squats instead of 14.
- 4
butterfly sit up
Perform 24 butterfly sit-ups instead of 48.