For TimeMetconBenchmark10:00
Invisible Fran
21-15-9
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Air Squat
Push-Up
Coaching Tips
Strategy
- 1Start with a moderate pace and find a rhythm that you can maintain throughout the couplet.
- 2For the Air Squats, focus on depth and form—keep the weight in your heels.
- 3Push-Ups should be done with body straight; try not to let the hips sag.
- 4Break the Push-Ups into chunks if you start to feel fatigued to maintain good form throughout the set.
- 5Use short pauses at the top of each movement to reset and maintain mechanics if needed.
Safety Considerations
Technical Focus
Watch for hip crease below the knee on squats and proper body alignment during push-ups.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Increase heart rate and warm up)
Mobility:
- 1 Bodyweight Squat Hold - 1 min(Focus on keeping the chest up)
- 1 Hip Flexor Stretch - 30 sec each side(Open up hips for squats)
- 1 Shoulder Stretch - 30 sec each side(Improve range of motion for push-ups)
Activation:
2 rounds- 10 Air Squats
- 5-10 Push-Ups(Ensure full range of motion)
Scaling Options
Intermediate
Reduce reps per round by 20%
- 1
air squat
Standard Air Squat
- 2
push up
Knee Push-Ups
Scaled
Reduce reps per round by 40%
- 1
air squat
Box Squats instead of Air Squats
- 2
push up
Incline Push-Ups