For TimeMetconBenchmark
Broken Arrow
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
150Air Squats
100Push-Ups
50Strict Pull-Ups
16093 mBike
4828 mRun
1000Double-Unders
150Air Squats
100Push-Ups
50Strict Pull-Ups
Wear a Weight Vest (20/14 lb) during the first 300 reps
Note: Weighted vest: 20/14 lbs for the initial 300 reps
Coaching Tips
Strategy
- 1Pace yourself during air squats and push-ups to avoid early fatigue; consider breaking them into manageable sets.
- 2For double-unders, focus on rhythm and technique, especially if you struggle; singles may be a fallback strategy.
- 3Maintain a consistent speed on the bike and run, using both as active recovery exercises between high-rep movements.
- 4Use the weight vest wisely; adjust your intensity to ensure form does not break down under additional load.
- 5Stay hydrated throughout the workout, especially after the bike and run segment to keep your energy levels up.
Safety Considerations
Technical Focus
Monitor for proper squat depth and pull-up form to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 3 min Bike Erg Easy Pace - 3 min(Low intensity to start warming up legs.)
Mobility Work:
- 5-10 Hip Openers(Focus on hip flexors and quads.)
- 5-10 Shoulder Stretch(Open up shoulders for push-ups and pull-ups.)
- 5-10 Thoracic Spine Rotation(Improve thoracic mobility for better form.)
Movement Activation:
3 rounds- 10 Air Squats (Light)(Focus on depth and form.)
- 5-10 Push-Ups (Knee or Standard)(Aim for proper form, feeling the muscle activation.)
- 30 seconds Jump Rope (Single-unders) - 30 sec(Get used to rhythm and rope.)
Scaling Options
Intermediate
Reduce rep counts and weight vest; focus on maintaining form.
- 1
air squats
Bodyweight Squats
- 2
push ups
Knee Push-Ups
- 3
strict pull ups
Banded Pull-Ups
- 4
double unders
Single-unders
Scaled
Further reduce rep counts and modifications as needed for movements.
- 1
air squats
Box Squats or Air Squats
- 2
push ups
Incline Push-Ups
- 3
strict pull ups
Ring Rows
- 4
double unders
Single-unders