For TimeMetconBenchmark50:00
Blanchard
4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
50:00
4 Rounds for Time:
800 mRun
32Jumping Air Squat
32Lunge
32Weighted Sit-Up
↳ 45/25 lbs (20/11 kg)
32Burpee
Wear a weight vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the 800m run to ensure you have enough energy for the subsequent movements.
- 2Break up the Jumping Air Squats into sets of 8 or 16 to avoid fatigue.
- 3Maintain a consistent rhythm in Lunges by alternating legs with each rep without rushing.
- 4For Weighted Sit-Ups, focus on controlled movement rather than speed. Aim for sets of 10 or fewer if needed.
- 5Keep burpees quick but efficient; consider breaking them into smaller sets if fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on jumps and burpees to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- Run - 2 min easy(Light jog to warm up the legs.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 reps Thoracic Spine Rotation(Focus on spinal mobility.)
- 30 sec each side Quad Stretch - 30 sec
Activation Circuit: 2 Rounds of:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 5 each leg Lunge(Emphasize balance and control.)
- 10 Sit-Up(Warm up the core.)
- 5 Burpee(Keep it light, focus on form.)
Scaling Options
Intermediate
Reduce the weight for Weighted Sit-Ups by 20% and adjust run intensity to maintain similar time.
- 1
weighted sit up
Reduce weight for Weighted Sit-Ups.
Weight: 35/20 lbs (15.88/9.07 kg)
Scaled
Further reduce the weight and modify body movements where needed.
- 1
weighted sit up
Reduce weight for Weighted Sit-Ups.
Weight: 30/15 lbs (13.61/6.8 kg)
- 2
burpee
Step back instead of jumping back for Burpees.