For TimeMetconBenchmark
Bert
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
50Burpees
400 mRun
100Push-Ups
400 mRun
150Walking Lunges
400 mRun
200Air Squats
400 mRun
150Walking Lunges
400 mRun
100Push-Ups
400 mRun
50Burpees
Coaching Tips
Strategy
- 1Break up Push-Ups into smaller sets (e.g., 10-20 reps) to manage fatigue, especially towards the end.
- 2During the 400m Runs, focus on maintaining a steady pace. Don't start too fast to avoid burning out.
- 3Keep movement transitions fluid to minimize downtime, especially after the runs, which can be a recovery opportunity.
- 4Consider performing Walking Lunges in smaller distances per leg (e.g., 10-20 steps at a time) to maintain form throughout the reps.
- 5Be mindful of maintaining a consistent breathing pattern throughout the different movements to aid fatigue management.
Safety Considerations
Technical Focus
Monitor for slouching during Push-Ups and maintain a neutral spine during Burpees and Walking Lunges.
Recommended Warm-Up
General Warm-Up:
- 400m Jog (easy pace)(Warm up the legs and prepare for running.)
Mobility:
- 30 sec per side Hip Flexor Stretch(Open up the hips for lunges.)
- 30 sec Shoulder Opener(Warm up shoulders for Push-Ups and Burpees.)
- 30 sec Wrist Stretch(Loosen wrists in preparation for Burpees and Push-Ups.)
Activation:
2 rounds- 5-10 Burpees (scaled)(Focus on form and maintaining pace.)
- 5-10 Push-Ups (knee or regular)(Ensure full range of motion, focusing on chest to the ground.)
- 5-10 Walking Lunges (slower pace)(Focus on balance and form, keeping the chest up.)
- 10-15 Air Squats(Activate the legs, focusing on depth and quality.)
Scaling Options
Intermediate
Reduce volume and modify intensity where necessary.
- 1
burpees
Perform Burpees with a step-back instead of a jump.
- 2
push ups
Knee Push-Ups.
- 3
walking lunges
Shorter lunge distance.
- 4
air squats
Perform with slow tempo.
Scaled
Significantly reduce the volume and intensity.
- 1
burpees
Perform Burpees with step-back.
- 2
push ups
Wall Push-Ups.
- 3
walking lunges
Perform reverse lunges instead.
- 4
air squats
Perform partial squats.