For TimeMetconBenchmark
Patricia
Monostructural
Gymnastics
Team of 4
Workout Details
For Time
For Time (in a Team of 8):
1500 mRun
Each team member completes 1.5 km
200Burpee Pull-Up
400Jumping Ring Dip
40Rope Climb
15-foot climb
1 minL-Sit
Each team member performs 1 min
Coaching Tips
Strategy
- 1Pace the runs to maintain endurance for the other movements.
- 2Break the burpee pull-ups into manageable sets to avoid burnout; consider repping out in groups of 10 or 20.
- 3Keep transitioning quick; assign a lead-off teammate for each movement to set the pace.
- 4During rope climbs, ensure that all athletes use their legs to assist in the climb to save upper body strength for subsequent movements.
- 5For L-sits, focus on technique over duration; start with shorter holds and focus on core engagement.
Safety Considerations
Technical Focus
Maintain proper form on rope climbs to avoid falls or injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Light jog, gradually increasing pace.)
Mobility Work:
- Shoulder and Wrist Stretches - 1 min(Focus on shoulders and wrists for ring work.)
- Hip Flexor Stretch - 1 min(Keep hips mobile for running.)
- Hamstring Stretch - 1 min(Ensure hamstrings are ready for explosive work.)
Activation Drills:
2 rounds- 5 Burpees(Low intensity, focus on form.)
- 5 Jumping Dips (Using Rings)(Get comfortable with the dip movement.)
- 15 sec hold L-Sit Progression(Hold L-sit position on the ground.)
Scaling Options
Intermediate
Reduce rep volume.
- 1
burpee pull up
150 Burpee Pull-Ups
- 2
jumping ring dip
300 Jumping Ring Dips
- 3
rope climb
30 Rope Climbs
Scaled
Further reduce rep volume and intensity.
- 1
burpee pull up
100 Burpee Pull-Ups
- 2
jumping ring dip
200 Jumping Ring Dips
- 3
rope climb
20 Rope Climbs