For TimeMetconBenchmark
Kerrie
10 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
100 mSprint
5Burpee
20Sit-Up
15Push-Up
100 mSprint
2 minRest
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Maintain a steady pace during sprints to avoid early fatigue.
- 2Keep burpees and push-ups unbroken if possible; use micro-rests as needed.
- 3Watch your form on push-ups to prevent shoulder strain.
- 4Break sit-ups into manageable sets if you're struggling to keep up.
- 5Utilize the rest periods effectively to recover your breath before the next round.
Safety Considerations
Technical Focus
Avoid overextending during sprints to minimize injury risk.
Recommended Warm-Up
General Warm-Up: 2 min easy jog or brisk walk
- Jog - 2 min
Mobility: 2-3 min
- 5 per side Hip Flexor Stretch - 30s(Focus on opening the hips.)
- 5 per side Shoulder Stretch - 30s(Keep shoulders relaxed.)
- 5 Cat-Cow Stretch - 1 min(Flow through the movements.)
Activation: 2-3 Rounds
2 rounds- 5 Burpees(Focus on landing softly.)
- 5 Push-Ups(Engage core and keep body straight.)
- 10 Sit-Ups(Keep feet anchored.)
- 100m Sprints(Stay explosive but controlled.)
Scaling Options
Intermediate
Reduce the weight of the vest and/or modify movements slightly for ability.
- 1
burpee
Reduce burpees to 3 per round.
- 2
push up
Knee push-ups instead of standard.
- 3
sit up
Anchored sit-ups.
- 4
sprint
Reduce sprint distance to 75m.
Scaled
Further reduce weight or reps as needed to maintain good form.
- 1
burpee
Burpee step-back style.
- 2
push up
Wall push-ups.
- 3
sit up
Crunches instead of sit-ups.
- 4
sprint
Walking instead of sprinting.