For TimeMetconCardioBenchmark45:00
Domino
Monostructural
Gymnastics
Solo
Workout Details
For Time
45:00
For Time:
5 minRun
50Air Squat
5 minRun
50Burpee
5 minRun
50Push-Up
5 minRun
50Sit-Up
Coaching Tips
Strategy
- 1Pace your runs to avoid burnout; keeping a consistent speed will help you recover for the next movements.
- 2For Air Squats, aim to keep your chest up and weight in your heels to maintain proper form and balance.
- 3Break up the Burpees into manageable sets (e.g., 10-15 reps at a time) to avoid fatigue.
- 4Maintain a tight core during Push-Ups to ensure proper alignment and prevent injury.
- 5Try to keep Sit-Ups unbroken if you can maintain form, but if you start to fatigue, break them into two sets.
Safety Considerations
Technical Focus
Ensure proper running form to prevent injury, especially during repeated runs.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min(Easy pace to warm up.)
Mobility:
- 30 sec Hip Flexor Stretch - 30 sec(Stretch out hips and quads.)
- 10 Shoulder Dislocates - 2 min(Use a band or stick to increase shoulder mobility.)
- 5 Cat-Cow Stretch - 1 min(Loosen up the back.)
Activation:
2 rounds- 10 Air Squat(Focus on form.)
- 5 Burpee(Low intensity to get the heart rate up.)
- 5 Push-Up(Maintain core tightness while performing.)
- 10 Sit-Up(Avoid using momentum.)
Scaling Options
Intermediate
Reduce reps and scale the run distance if necessary.
- 1
run
Run 300m instead of 5 minutes.
- 2
air squat
50 Air Squats as is.
- 3
burpee
35 Burpees instead of 50.
- 4
push up
30 Push-Ups instead of 50.
- 5
sit up
40 Sit-Ups instead of 50.
Scaled
Further reduce reps and run distance for beginners.
- 1
run
Run 200m instead.
- 2
air squat
30 Air Squats.
- 3
burpee
20 Burpees.
- 4
push up
15 Push-Ups (modify to knees if necessary).
- 5
sit up
25 Sit-Ups.