For TimeMetconBenchmark
Baseline
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
500 mRow
40Air Squat
30Sit-Up
20Push-Up
10Pull-Up
Coaching Tips
Strategy
- 1Start strong on the row but pace yourself to avoid early fatigue.
- 2Break air squats into manageable sets if needed; maintain good form throughout.
- 3Focus on steady, controlled movements during sit-ups to engage your core effectively.
- 4Keep your body straight during push-ups; modify if necessary.
- 5Use a band or perform jumping pull-ups to maintain intensity while focusing on form.
Safety Considerations
Technical Focus
Ensure proper rowing form to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min(Row at an easy pace)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec(Loosen hip flexors for squats.)
- 5 Cat-Cow Stretch - 30 sec(Prepare spine for sit-ups.)
- 5 per side Shoulder Stretch - 30 sec(Open shoulders for push-ups.)
Activation: 2 Rounds of:
2 rounds- 10 Air Squat(Focus on form.)
- 5-10 Push-Up(Practice strict push-up form.)
- 10 Sit-Up(Engage core fully.)
Scaling Options
Intermediate
Reduce movement intensity while maintaining effort.
- 1
row
Maintain distance but increase time
- 2
air squat
Use box for support
- 3
sit up
Half sit-ups
- 4
push up
Knee push-ups
- 5
pull up
Banded Pull-ups
Scaled
Significantly reduce movement difficulty for safety and effectiveness.
- 1
row
Reduce distance to 300m
- 2
air squat
Air Squats with a hold
- 3
sit up
Crunches
- 4
push up
Incline Push-ups
- 5
pull up
Ring Rows