For TimeMetconBenchmark
Painstorm XXIV
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
100 mRun
50Burpee
200 mRun
100Push-Up
300 mRun
150Lunge
400 mRun
200Air Squat
300 mRun
150Lunge
200 mRun
100Push-Up
100 mRun
50Burpee
Coaching Tips
Strategy
- 1Pace yourself during the runs to maintain energy for the high-rep movements.
- 2Break up push-ups and burpees into manageable sets (e.g., sets of 10) to avoid muscle fatigue.
- 3Focus on maintaining steady form during lunges and air squats, resting as needed to preserve technique.
- 4Utilize short, purposeful breaks (5-10 seconds) to recover without losing momentum after high-rep movements.
- 5Keep good posture during all movements to minimize injury risk.
Safety Considerations
Technical Focus
Ensure proper form during lunges and squats to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- 200m Jog - 2 min easy(Focus on light, relaxed running.)
Mobility Work:
- 5-10 each side Hip Openers - 30 seconds(Dynamic movement to loosen hip joints.)
- 5-10 each side Shoulder Stretch - 30 seconds(Focus on opening up shoulders for push-ups.)
- 5-10 each side Ankle Mobility - 30 seconds(Key for lunges and squats.)
Activation Set:
2 rounds- 10 Bodyweight Lunges
- 5-10 Push-Ups
- 5 Burpees(Perform at a steady pace to activate muscles.)
Scaling Options
Intermediate
Reduce volume by 20% across all movements.
- 1
run
100m Run (x4) and repeat burpee and push-up counts.
- 2
burpee
40 Burpees.
- 3
push up
80 Push-Ups.
- 4
lunge
120 Lunges.
- 5
air squat
160 Air Squats.
Scaled
Reduce volume by 40% across all movements.
- 1
run
60m Runs.
- 2
burpee
30 Burpees.
- 3
push up
60 Push-Ups.
- 4
lunge
90 Lunges.
- 5
air squat
120 Air Squats.