For TimeMetconBenchmark45:00
Severin
Gymnastics
Monostructural
Solo
Workout Details
For Time
45:00
For Time:
50Strict Pull-Up
100Hand-Release Push-Up
5000 mRun
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1For strict pull-ups, focus on controlled descents to avoid excessive strain on the shoulders.
- 2Break down the push-ups into manageable sets (e.g. sets of 10 or 15) to minimize fatigue and maintain form.
- 3Pacing on the run is crucial; aim for a sustainable pace to conserve energy for the final movements.
- 4Transition quickly between movements to maximize your time efficiency, especially with the weight vest on.
- 5Practice proper breathing and technique throughout to avoid early fatigue.
Safety Considerations
Technical Focus
Monitor for shoulder engagement during pull-ups and full range of motion in push-ups.
Recommended Warm-Up
General Warm-Up:
- Jog/Light Run - 2-3 min(Light pace to elevate heart rate)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe for range of motion.)
- 10-15 Wrist Stretch(Important for push-up grip.)
- Hip Flexor Stretch - 2 min(Hold each side for 30 seconds.)
Activation:
2 rounds- 5-10 seconds Pull-Up Holds(Hanging from the bar to activate the back.)
- 5-10 seconds Push-Up Plank Holds(Focus on maintaining a straight line.)
- Fast Feet - 30 seconds(Quick feet movement to activate legs.)
Scaling Options
Intermediate
Reduce weights and reps slightly to facilitate performance.
- 1
strict pull ups
Banded Pull-Ups
- 2
hand release push up
Knee Hand-Release Push-Ups
- 3
run
3 km Run
Scaled
Significantly reduce wear and intensity for safety.
- 1
strict pull ups
Ring Rows
- 2
hand release push up
Incline Push-Ups
- 3
run
2 km Run