For TimeMetconCardioBenchmark100:00
Green
Monostructural
Gymnastics
Solo
Workout Details
For Time
100:00
For Time:
5000 mRun
10 Rounds of:
10Air Squat
10Push-Up
10Sit-Up
Then:
5000 mRun
Coaching Tips
Strategy
- 1Pace yourself during the runs; aim for a consistent speed rather than going all out from the start.
- 2For the air squats, focus on maintaining a full range of motion; keep your chest up and squat to parallel or lower.
- 3Push-ups can be fatiguing; break them into sets of 5 to maintain form throughout the 10 rounds.
- 4During sit-ups, engage your core and avoid pulling on your neck. You can use your hands across your chest.
- 5Since this is a chippy format, keep track of your rounds and set small goals for each segment to maintain motivation.
Safety Considerations
Technical Focus
Maintain proper form during all movement transitions to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min Light Jog - 2 min(Easy pace to elevate heart rate.)
Mobility Work:
- 10 each side Ankle Rolls - 30 sec(Loosen up the ankles for the run.)
- 10 each side Hip Flexor Stretch - 30 sec(Opens the hip flexors for squats.)
- 10 each side Shoulder Stretch - 30 sec(Promotes flexibility for push-ups.)
Activation Warm-Up:
2 rounds- 10 Air Squats - 30 sec(Focus on form.)
- 5 Push-Ups (knee or regular) - 30 sec(Warm up the upper body.)
- 10 Sit-Ups - 30 sec(Activate the core.)
Scaling Options
Intermediate
Reduce overall intensity and volume.
- 1
run
Reduce distance to 3,000 meters for runs.
- 2
air squat
Bodyweight air squats, maintain form.
- 3
push up
Incline push-ups against a box or wall.
- 4
sit up
Crunches instead of full sit-ups.
Scaled
Further decrease intensity and modify movements for accessibility.
- 1
run
Walking or reducing to 2,000 meters for runs.
- 2
air squat
Reduced range of motion squats.
- 3
push up
Knee push-ups.
- 4
sit up
Use an ab mat or do boat holds instead.