For TimeMetconBenchmark00:00
Loredo
6 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
00:00
6 Rounds For Time:
24Air Squat
24Push-Up
24Walking Lunge
400 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace, aiming for consistent round times rather than going too hard too early.
- 2Consider breaking up the push-ups into smaller sets (e.g., sets of 8) to prevent muscle fatigue.
- 3Use the runs as active recovery; keep a steady, conversational pace to maintain heart rate without exhausting yourself.
- 4For lunges, focus on good form—step long enough to lower your back knee toward the floor, but don’t hit it hard against the ground.
- 5Tackle the air squats unbroken if possible to keep momentum; however, ensure your knees are tracking over your toes.
Safety Considerations
Technical Focus
Watch for knees caving in during squats and lunges; ensure full range of motion on push-ups.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace to prepare for the run.)
Mobility:
- 30 sec Hip Flexor Stretch(Focus on opening the hips.)
- 30 sec Shoulder Cross-Body Stretch(Loosen up the shoulders for push-ups.)
- 30 sec Ankle Mobility Drill(Help with squat depth.)
Activation:
2 rounds- 10-15 Air Squats(Focus on form and depth.)
- 5-10 Push-Ups(Warm up the chest and shoulders.)
- 10 steps Walking Lunges(Activate the legs and glutes.)
Scaling Options
Intermediate
Reduce the movement volume to 18 reps for each exercise and the run to 300 meters.
- 1
air squat
Maintain form while reducing reps.
- 2
push up
Knees on the ground for push-ups if needed.
- 3
walking lunge
Reduce steps to 18.
- 4
run
Shorten distance to 300 meters.
Scaled
Reduce the movement volume to 12 reps for each exercise and the run to 200 meters.
- 1
air squat
11-12 reps.
- 2
push up
Wall push-ups or incline if needed.
- 3
walking lunge
Reduce steps to 12.
- 4
run
Shorten distance to 200 meters.