For TimeMetconBenchmark
Dyer
10-9-8-7-6-5-4-3-2-1
Monostructural
Gymnastics
Team of 4
Workout Details
For Time
For Time (in a Team of 8):
200m Run
Pull-Up
Push-Up
Air Squat
Sit-Up
Burpee
Burpees
Coaching Tips
Strategy
- 1Pace yourself during the run to avoid fatigue early in the workout, especially if you are working as a team.
- 2Consider breaking up the reps for Pull-Ups and Push-Ups into smaller sets to maintain performance throughout.
- 3On Burpees, focus on efficient transitions — jump back with your feet together and ensure you are landing softly.
- 4For Air Squats, keep the chest up and ensure depth for maximum efficiency. Micro-rest if needed before the next set of reps.
- 5Stay hydrated and communicate with your team, something as simple as counting reps can help maintain focus and rhythm.
Safety Considerations
Technical Focus
Ensure proper form during all movements to prevent injury, especially during Pull-Ups and Burpees.
Recommended Warm-Up
Warm-Up Run:
- Jogging - 2 min(Keep a light pace to warm up.)
Mobility Work:
- 5 each side Shoulder Stretch - 30 sec(Focus on shoulders for Pull-Ups.)
- 5 each side Hip Opener Stretch - 30 sec(Loosen up hips for squats.)
- 5 Cat-Cow Stretch - 30 sec(Warm up the spine and core.)
Activation Set:
2 rounds- 3 Burpee(Perform at a controlled pace.)
- 3-5 Pull-Up(Focus on form, use bands if needed.)
- 10 Air Squat(Emphasize depth and technique.)
Scaling Options
Intermediate
Reduce volume and intensity to support technique.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knees Push-Ups
- 3
air squat
Hold onto a pole for support if needed.
- 4
sit up
Ab Mat Sit-Ups or use a mat.
- 5
burpee
Burpee to a box.
Scaled
Significantly reduce difficulty and complexity.
- 1
pull up
Ring Rows
- 2
push up
Wall Push-Ups
- 3
air squat
Box Squats
- 4
sit up
Sit-Up with feet anchored.
- 5
burpee
Burpee step-back instead of jump.