For TimeMetconBenchmark
Bush
Gymnastics
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
Buy-In: 28 Burpees
28Burpees
10 V-Ups
10V-Ups
11Push-Ups
374 mRun
Coaching Tips
Strategy
- 1Pace yourself during the burpees to avoid fatigue early in the workout. Aim for steady movement instead of trying to rush through.
- 2For V-Ups, focus on keeping your arms and legs straight and avoid tucking in too early to maximize core engagement.
- 3Try to keep push-ups unbroken, but if you need to break them, do it after every 5 reps to stay consistent.
- 4For the run, maintain a steady pace. It’s a short distance, but don’t sprint as it may deplete your energy for the burpees.
- 5During the buy-out, treat the burpees as a final push - focus on consistency rather than speed.
Safety Considerations
Technical Focus
Monitor hip extension during burpees to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Light jog to elevate heart rate.)
Mobility:
- 5 each side Dynamic Hip Flexor Stretch(Focus on loosening up hip flexors.)
- 10 forward, 10 backward Shoulder Circles(Warm up the shoulders.)
- 5 Cat-Cow Stretch(Engage and stretch the spine.)
Activation:
2 rounds- 3 3 Burpee Variations(Perform slow burpees for muscle activation.)
- 3 V-Ups - 30 seconds(Focus on core activation.)
- 5 Push-Ups - 30 seconds(Perform at a controlled pace.)
Scaling Options
Intermediate
Reduce the reps slightly and maintain form.
- 1
burpees
Reduce to 20 burpees.
- 2
v ups
Reduce to 8 V-Ups.
- 3
push ups
Reduce to 8 Push-Ups.
- 4
run
Run for 300m.
Scaled
Significantly decrease reps and skip runs if needed.
- 1
burpees
Reduce to 14 burpees.
- 2
v ups
Reduce to 5 V-Ups.
- 3
push ups
Reduce to 5 Push-Ups or perform on knees.
- 4
run
Walk or skip the run.