For TimeMetconBenchmark30:00
George
Monostructural
Gymnastics
Solo
Workout Details
For Time
30:00
For Time:
1000 mRun
Then, 5 Rounds of:
20Air Squat
20Burpee
20Sit-Up
20Push-Up
1000 mRun
Time Cap: 30 minutes
Coaching Tips
Strategy
- 1Start the first run at a steady pace to conserve energy for the subsequent rounds.
- 2For air squats, aim to keep them unbroken but focus on maintaining depth throughout rather than speed.
- 3Burpees can be taxing; consider breaking them into smaller sets if needed to avoid fatigue early on.
- 4Keep sit-ups controlled to maximize core engagement and prevent strain.
- 5Push-ups should be performed with a strong core to maintain a straight line from head to heels, think about taking short breaks if needed.
Safety Considerations
Technical Focus
Maintain proper squat depth during air squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2 min(Easy pace to warm up the legs.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec(Focus on hips and legs.)
- 5 each side Shoulder Stretch - 30 sec(Open up the shoulders.)
- 5 Cat-Cow Stretch - 30 sec(Loosen up the back and core.)
Activation:
2 rounds- 10 Air Squat - null(Focus on depth and form.)
- 5 Push-Up - null(Engage core and breathe properly.)
- 5 Burpee - null(Full movement with emphasis on landing softly.)
Scaling Options
Intermediate
Reduce reps and enhance movement quality.
- 1
run
Reduce run to 800m
- 2
air squat
Standard Air Squats at 15 reps
- 3
burpee
Burpee step back instead of jump
- 4
sit up
Reduction to 15 reps sit-ups
- 5
push up
Knee Push-Ups, 15 reps
Scaled
Increase assistive techniques and reduce volume.
- 1
run
Reduce run to 600m
- 2
air squat
Air Squats at 10 reps with a support if needed
- 3
burpee
6 Reps of Burpee step back
- 4
sit up
10 reps of Sit-Ups with an assist if needed
- 5
push up
Knee Push-Ups, 10 reps.