OtherMetconBenchmark15:00
Yllescas
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
15:00
For Total Reps:
Buy-In: 1 Mile Run
1.6 kmRun
↳ 1.0 miles
12 Push-Ups
12Push-Up
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Target: 10/9 ft
28Sit-Up
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the 1 Mile Run to avoid burning out; maintain a steady effort throughout.
- 2For the AMRAP, keep the Push-Ups unbroken if possible; if fatigue sets in, break them into smaller sets (e.g., 6-6).
- 3On Wall Ball Shots, focus on driving through your legs to propel the ball; avoid relying solely on your arms.
- 4For Sit-Ups, engage your core throughout the movement; consider using a smaller kip if you're fatigued.
- 5Maximize transitions between movements to save time; set equipment up in a convenient order.
Safety Considerations
Technical Focus
Maintain a straight body line during Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jog at a Moderate Pace(Focus on easy breathing.)
Mobility:
- 10 Shoulder Pass-Throughs(Use a resistance band or PVC.)
- 30 sec per side Hip Flexor Stretch(Breathe deeply.)
- 10 Cat-Cow Stretch(Focus on your spine.)
Activation: Mini-WOD:
2 rounds- 5 5 Push-Ups(Focus on form.)
- 5 5 Wall Ball Shots (light)(Use a light ball.)
- 10 10 Sit-Ups(Control the descent.)
Scaling Options
Intermediate
Reduce weights and/or repetitions for intermediate athletes.
- 1
wall ball shot
Wall Ball Shot with reduced weight
Weight: 16/10 lbs (7/4 kg)
Scaled
Significantly reduced weights and modified movements for beginners.
- 1
wall ball shot
Wall Ball Shot with much lighter weight
Weight: 10/6 lbs (4/3 kg)
- 2
push up
Knees Push-Ups
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