For TimeMetconBenchmark
Death Race
5 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
15 calBike
15 calories for men, 10 calories for women
10Burpee
Coaching Tips
Strategy
- 1Pace yourself on the bike to maintain power throughout all rounds; it’s easy to push too hard and fatigue early.
- 2Keep burpees as unbroken as possible; consider doing small sets if you feel fatigued.
- 3Transition quickly between movements to optimize your time; practice efficient burpee technique to minimize wasted energy.
- 4Stay consistent with your breathing throughout the bike effort; this will help maintain your heart rate.
- 5Use your legs for the push-up portion of the burpees to help your upper body and speed up transitions.
Safety Considerations
Technical Focus
Ensure proper push-up form during burpees to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Bike Ergometer - 3 min easy(Gradually increase intensity.)
Mobility:
- Shoulder Stretch - 30 sec each side(Focus on loosening shoulder joints.)
- Hip Flexor Stretch - 30 sec each side(Open up the hips for better cycling form.)
- Wrist Mobility - 30 sec(Prepare wrists for push-ups.)
Activation:
2 rounds- Light Bike - 1 min(Maintain a steady, light pace.)
- 5-10 Burpees(Focus on form and smooth transitions.)
Scaling Options
Intermediate
Reduce bike resistance and increase burpee assistance.
- 1
bike
Reduce the effort to 10/7 calories.
- 2
burpee
Perform burpees from knees.
Scaled
Significantly reduce bike calorie count and modify burpees.
- 1
bike
Reduce to 5/3 calories.
- 2
burpee
Perform step-back burpees or use a box for assistance.