For TimeMetconBenchmark30:00
Hill
50-40-30-20-10
Gymnastics
Monostructural
Solo
Workout Details
For Time
30:00
For Time:
50-40-30-20-10 reps of:
Air Squats
Mountain Climbers
10 mShuttle Runs
Time Cap: 30 Minutes
Coaching Tips
Strategy
- 1Pace yourself in the early rounds to avoid burnout by the end.
- 2Consider breaking up the Air Squats into smaller sets (e.g., 10-15 reps) to maintain form.
- 3Keep transitions quick, especially from Mountain Climbers to Shuttle Runs, to save time.
- 4Focus on form during the Shuttle Runs; proper running mechanics will prevent fatigue.
- 5Use your arms for momentum during the Mountain Climbers to maintain speed.
Safety Considerations
Technical Focus
Ensure proper squat depth and maintain a strong core during movements.
Recommended Warm-Up
General Warm-Up:
- 5-10 each leg Dynamic Lunges
- Light Jog - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 5 each side Thoracic Spine Rotations
Activation Drills:
2 rounds- 5-8 Squat to Stand(Focus on a full squat and pushing hips forward.)
- 10-15 Mountain Climbers(Engage your core and keep a quick pace.)
Scaling Options
Intermediate
Reduce reps by 20%.
- 1
air squats
- 2
mountain climbers
- 3
shuttle runs
Reduce distance to 8m.
Scaled
Reduce reps by 40%.
- 1
air squats
- 2
mountain climbers
- 3
shuttle runs
Reduce distance to 6m.