Zachary Tellier Original
Workout Details
For Time:
Run each distance out and back
10 Burpees
25 Push-Ups
5-10-15-20 meter Shuttle Runs
10 Burpees
25 Push-Ups
50 Lunges
5-10-15-20 meter Shuttle Runs
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
5-10-15-20 meter Shuttle Runs
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
5-10-15-20 meter Shuttle Runs
Coaching Tips
Strategy
- 1Break up Push-Ups early to avoid fatigue; consider sets of 5 to stay fresh.
- 2For Shuttle Runs, plan your efforts to gradually increase the distances; warm-up with shorter distances first.
- 3Use the Burpees as a conditioning tool, don’t rush through them but find a rhythm that keeps your heart rate manageable.
- 4Keep your core tight during Sit-Ups and maintain a controlled tempo to maximize effectiveness.
- 5Hydrate between rounds, especially post Shuttle Runs to recover for the next movement.”],
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Safety Considerations
Technical Focus
Monitor for proper form during burpees to avoid shoulder strain and for maintaining a straight back during lunges.
Recommended Warm-Up
General Cardio Warm-Up:
- 5-10 meters Shuttle Run - 2 min easy(Light jog to ensure warm-up before more intense movements.)
Mobility Stretching:
- 5 per leg Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors to assist with lunges.)
- 5 rotations Shoulder Stretch - 30 sec(Keep shoulders loose for burpees and push-ups.)
- 5 per side Torso Twists - 30 sec(Increase torso mobility for sit-ups.)
Activation Mini-WOD:
2 rounds- 3 Burpee - 30 sec(Practice form, focusing on explosive movement.)
- 5 Push-Up - 30 sec(Ensure proper plank position.)
- 5 per leg Bodyweight Lunge - 30 sec(Warm up your legs before the workout.)
General Cardio Warm-Up:
- 5-10 meters Shuttle Run - 2 min easy(Light jog to ensure warm-up before more intense movements.)
Scaling Options
Intermediate
Reduce reps while maintaining movement standards.
- 1
burpee
Reduce reps to 5 burpees, keep distances for shuttle runs.
- 2
push up
Reduce to 15 push-ups.
- 3
lunge
Reduce to 25 lunges.
- 4
sit up
Reduce to 50 sit-ups.
- 5
air squat
Reduce to 100 air squats.
Scaled
Lower intensity and reps to ensure safe participation.
- 1
burpee
Limited to 5 burpees, same distances for shuttle runs.
- 2
push up
Limit to 10 push-ups.
- 3
lunge
Limit to 20 lunges.
- 4
sit up
Limit to 30 sit-ups.
- 5
air squat
Limited to 50 air squats.