For TimeMetconBenchmark
Jared
4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
4 Rounds For Time:
800 mRun
40Pull-Up
70Push-Up
Coaching Tips
Strategy
- 1Pace yourself during the runs to maintain energy for the pull-ups and push-ups.
- 2Break the pull-ups into smaller sets (e.g., 5-10) to prevent fatigue and form breakdown.
- 3For push-ups, focus on maintaining straight lines from head to heels; consider doing them in sets of 10-20.
- 4Transition quickly between movements to minimize rest time and keep your heart rate elevated.
- 5Stay consistent with your breathing, especially during the more strenuous pull-ups.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during Push-Ups and Pull-Ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 3 min(Focus on getting the heart rate up.)
Mobility Work:
- Shoulder Stretches - 30 sec(Hold each stretch to improve shoulder mobility.)
- Hip Flexor Stretch - 30 sec(Focus on opening up your hips.)
- Wrist Flexor Stretch - 30 sec(Prepare wrists for pull-ups.)
Activation Movements:
2 rounds- 10-15 Jumping Jacks(Get blood flowing and warm up whole body.)
- 5 Push-Up to Down Dog(Activate upper body while improving range of motion.)
Scaling Options
Intermediate
Reduce reps and intensity
- 1
pull ups
Banded Pull-Ups
- 2
push ups
Knee Push-Ups
Scaled
Further reduce volume for accessibility
- 1
pull ups
Ring Rows
- 2
push ups
Wall Push-Ups