For TimeMetconCardioBenchmark
Drowning Angie
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mSwim
50Strict Pull-Up
400 mSwim
100Push-Up
400 mSwim
100Sit-Up
400 mSwim
100Air Squat
400 mSwim
Coaching Tips
Strategy
- 1Pace your swims to maintain stamina for the pulling and pushing movements afterward.
- 2Break up the Pull-Ups into smaller sets (e.g., 10 reps per set) to avoid muscle fatigue.
- 3For Push-Ups, try maintaining a steady rhythm, and consider resting in a plank position if needed.
- 4Perform Sit-Ups with controlled movement and focus on your core engaging throughout the motion.
- 5Keep your Air Squats unbroken if possible but take micro-rests to reset form if necessary.
Safety Considerations
Technical Focus
Ensure shoulders are engaged during Pull-Ups to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Swim - 2 min easy(Focus on easy strokes.)
Mobility Work:
- 5-10 each side Shoulder Stretch
- 5-10 each side Hip Flexor Stretch
- 5-10 each side Wrist Stretch
Activation Sets:
2 rounds- 5-10 Strict Pull-Up(Focus on full range of motion.)
- 5-10 Push-Up(Maintain good form.)
- 10-15 Air Squat(Focus on depth and form.)
Scaling Options
Intermediate
Reduce pull-ups and push-ups volume by 20%
- 1
strict pull up
Banded Pull-Ups
- 2
push up
Incline Push-Ups
- 3
sit up
Ab Mat Sit-Ups
- 4
air squat
Add a light weight vest.
Scaled
Reduce pull-ups and push-ups volume by 40%
- 1
strict pull up
Ring Rows
- 2
push up
Knee Push-Ups
- 3
sit up
Sit-Ups with hands anchoring feet.
- 4
air squat
Box Squats.