For TimeMetconBenchmark
Camilleri
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
12Pull-Up
300 mRun
24Air Squat
200 mRun
17Push-Up
100 mRun
33AbMat Sit-Up
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs; they are a great opportunity to recover while maintaining heart rate.
- 2Break pull-ups into manageable sets (e.g., 6-6) to prevent fatigue and maintain form throughout the WOD.
- 3Keep air squats unbroken, ensure depth to avoid compensating with lower back.
- 4On push-ups, focus on keeping your body in a straight line; a couple of short breaks may help preserve stamina.
- 5Consider pacing the AbMat sit-ups; keep the rhythm consistent rather than rushing through.
Safety Considerations
Technical Focus
Form breakdown on Pull-Ups or Push-Ups can lead to overextension or shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run(Easy pace)
Mobility:
- 5-10 Shoulder Dislocation - 30 sec
- 5-10 Hip Flexor Stretch - 30 sec
- 5-10 Cat-Cow Stretch - 30 sec
- 5-10 Squat to Stand - 30 sec
Activation:
2 rounds- 10 Air Squat(Focus on depth and form)
- 5-10 Kipping Pull-Up(Warm up shoulders)
- 5-10 Push-Up(Maintain strong form)
Final Preparatory Round:
- 10 AbMat Sit-Up(Focus on engaging the core.)
Scaling Options
Intermediate
Reduce weights and modify some movements for form and technique.
- 1
pull up
Banded Pull-Ups
- 2
push up
Incline Push-Ups
Scaled
Further reductions in weight and reps to ensure safety and technique.
- 1
pull up
Ring Rows
- 2
push up
Knee Push-Ups
- 3
air squat
Box Squats to a lower height