For TimeMetconBenchmark30:00
Cooper
10 Rounds
Gymnastics
Solo
Workout Details
For Time
30:00
10 Rounds for Time:
10Burpees
10Air Squats
10Push-Ups
10Sit-Ups
Coaching Tips
Strategy
- 1Pace yourself evenly throughout the rounds; maintain consistent efforts on each movement to avoid burnout.
- 2Consider breaking up Push-Ups and Sit-Ups into smaller sets if fatigue sets in; for example, do sets of 5 instead of 10.
- 3Stay disciplined with transitions; try to minimize downtime between movements to keep an efficient flow.
- 4Focus on form over speed, especially as fatigue sets in; poor form can lead to injury and diminish effectiveness.
- 5Utilize your breath efficiently to maintain stamina; exhale on exertion and inhale during recovery.
Safety Considerations
Technical Focus
Ensure proper form to prevent excessive lower back strain, particularly during Push-Ups and Sit-Ups.
Recommended Warm-Up
General Warm-Up:
- 20 Jumping Jacks
Mobility:
- 10 per side Hip Circles(Focus on opening up the hips.)
- Shoulder Stretch - 30 seconds(Stretch shoulders as they are heavily involved.)
- 10 per side Torso Twists(Warm up the core and get spine mobility.)
Activation:
2 rounds- 5 Burpees (scaled down)(Slow and controlled burpees to get muscles activated.)
- 5 Push-Ups (knee variation)(To activate the upper body, use an easier variation if needed.)
- 10 Air Squats
- 10 Sit-Ups (slow tempo)(Focus on form and getting the core engaged.)
Scaling Options
Intermediate
Reduce volume slightly and/or change movement difficulty.
- 1
burpees
Reduce the volume to 7 reps
- 2
air squats
Keep volume the same
- 3
push ups
Knee push-ups for less strain
- 4
sit ups
Keep volume the same
Scaled
Significantly reduce volume and change movement difficulty.
- 1
burpees
Modify to 5 reps or step it out
- 2
air squats
Keep volume the same
- 3
push ups
Knee push-ups or wall push-ups
- 4
sit ups
Reduce to 5 sit-ups