For TimeMetconBenchmark
Zachary Tellier
Gymnastics
Solo
Workout Details
For Time
For Time:
10Burpee
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Coaching Tips
Strategy
- 1Break the Push-Ups into manageable sets to avoid fatigue (e.g. 10-10-5).
- 2For Air Squats, focus on a consistent tempo and depth to maintain quality over speed.
- 3Use quick transitions between movements to save time but ensure safety, especially after Burpees.
- 4Stay consistent with your pacing; avoid going too fast early on, as this WOD is lengthy.
- 5Keep your core engaged during Sit-Ups to prevent strain on your back.
Safety Considerations
Technical Focus
Maintaining proper form during high-rep movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Cat-Cow Stretch - 30 sec
Activation:
2 rounds- 5 Burpee(Focus on form.)
- 5 Push-Up(Maintain a straight body line.)
- 5 each leg Bodyweight Lunge(Ensure knee doesn't extend past toes.)
Scaling Options
Intermediate
Reduce reps but maintain movement patterns
- 1
burpee
N/A
- 2
push up
Knee Push-Ups
- 3
lunge
N/A
- 4
sit up
Ab Mat Sit-Ups
- 5
air squat
N/A
Scaled
Reduce reps significantly and simplify movements
- 1
burpee
N/A
- 2
push up
Incline Push-Ups
- 3
lunge
N/A
- 4
sit up
Sit-Up with feet anchored
- 5
air squat
N/A