For TimeMetconBenchmark20:00
Candy
5 Rounds
Gymnastics
Solo
Workout Details
For Time
20:00
5 Rounds for Time:
20Pull-Up
40Push-Up
60Air Squat
Coaching Tips
Strategy
- 1Start strong but pace yourself; manage your energy across 5 rounds.
- 2Aim to keep Pull-Ups unbroken if possible; if you are fatigued, break into sets of 5 or 10.
- 3For Push-Ups, focus on maintaining a steady pace; consider breaking them into sets of 10 to avoid burnout.
- 4Air Squats should be performed consistently; focus on form over speed to avoid injury.
- 5Hydrate during rest intervals but keep them brief to maintain intensity.
Safety Considerations
Technical Focus
Ensure full range of motion on Pull-Ups; avoid incomplete movements.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- 10 Shoulder Dislocates
- 5 per side Hip Openers
- 5 per leg Dynamic Lunges
Activation Sets:
2 rounds- 5 Pull-Ups (Assisted or Negatives)
- 10 Push-Ups (Knees or Standard)
- 10 Air Squats
Scaling Options
Intermediate
Reduce movement reps and difficulty.
- 1
pull ups
Banded Pull-Ups
- 2
push ups
Incline Push-Ups
- 3
air squat
Box Squats
Scaled
Significantly reduce reps for completion.
- 1
pull ups
Ring Rows
- 2
push ups
Knee Push-Ups
- 3
air squat
Air Squat with support