For TimeMetconBenchmark
Bradley
10 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
10 Rounds For Time:
100 mSprint
10Pull-Up
100 mSprint
10Burpee
30 secRest
Coaching Tips
Strategy
- 1Aim to maintain a consistent pace on the sprints; they are a crucial part of your time despite being short bursts.
- 2Keep pull-ups unbroken if possible; consider setting a specific steady rhythm each round.
- 3For burpees, focus on efficiency rather than speed; a smart pace will prevent a large buildup of fatigue.
- 4Utilize the rest periods strategically; actively recover by walking or light jogging instead of standing still.
- 5Take micro-rests during the burpees and pull-ups if you feel your form breaking down.
Safety Considerations
Technical Focus
Monitor for pulling through the shoulders during pull-ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Easy Jogging or Fast Walking - 2-3 min(Engage in light jogging or walking to prepare for sprints.)
Mobility Work:
- 5 each side Shoulder Stretch - 30 sec(Focus on opening up the shoulders for pull-ups.)
- 5 each side Hip Flexor Stretch - 30 sec(Stretch the hip flexors to enhance sprint performance.)
- 10 each leg Dynamic Leg Swings - 30 sec(Loosen up the hip joints for better sprinting movement.)
Activation Min-WOD:
2 rounds- 3 Sprints (30m or light version) - 30 sec(Perform three short sprints to activate the muscles.)
- 3 Pull-Up Holds (or Jumping Pull-Ups) - 10 sec(Practice holds at the top to activate back muscles.)
- 5 Burpee Set (3-5 Reps) - 1 min(Engage the full body with a few burpees to prepare for the workout.)
Scaling Options
Intermediate
Reduce pull-ups and extend recovery if needed.
- 1
pull up
Banded Pull-Ups
- 2
burpee
Burpee Step-Backs
Scaled
Further reduce the volume for all movements as needed.
- 1
pull up
Ring Rows
- 2
burpee
Burpee with Step