For TimeMetconBenchmark20:00
Houston
10-9-8-7-6-5-4-3-2-1
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees
Time Cap: 20 Minutes
Coaching Tips
Strategy
- 1Break up the rounds if fatigue sets in, especially on the burpees and jump squats.
- 2Keep a steady pace to ensure you don't burn out early, especially in the ladder format.
- 3When transitioning between movements, have a plan for micro-rests to keep moving efficiently.
- 4Focus on technique—especially for jump squats and burpees—to maintain form throughout the workout.
Safety Considerations
Technical Focus
Monitor squat depth on jump squats to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Torso Twists - 30 sec(Improve torso mobility.)
Activation Sets: 2 Rounds
2 rounds- 10 Air Squats(Keep chest up.)
- 10 Sit-Ups(Engage core throughout.)
- 5 Burpees(Ensure full extension at the top.)
Scaling Options
Intermediate
Reduced volume by 20%.
- 1
jump squats
Bodyweight Jump Squats
- 2
sit ups
Add a slight incline to sit-ups for support.
- 3
burpees
Reduce jump height on burpees.
Scaled
Reduced volume by 40%.
- 1
jump squats
Bodyweight Squats
- 2
sit ups
Sit-ups with feet anchored.
- 3
burpees
Step back instead of jumping.