OtherMetconGymnasticsBenchmark08:00
Test 3
Gymnastics
Solo
Workout Details
Other
08:00
For Reps in 8 Minutes:
Air Squats
20 seconds on, 10 seconds off
Rest 10 Seconds, Then:
Muscle-Ups
Coaching Tips
Strategy
- 1During the Tabata, aim for consistent reps each round; avoid starting too fast to maintain performance throughout.
- 2Focus on quality over quantity in muscle-ups; prioritize form to prevent injury and maximize efficiency.
- 3If unable to complete muscle-ups, consider modifying to jumping muscle-ups or strict pull-ups as a substitute.
- 4Utilize the 10 seconds rest to visualize your approach to the muscle-ups and focus on your breathing.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during muscle-ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Rowing to raise heart rate.)
Mobility:
- 5 each side Hip Openers - 2 min(Focus on hips for squats.)
- 10 Shoulder Pass-Throughs - 1 min(Warm-up shoulders for muscle-ups.)
Activation:
2 rounds- 10 Air Squats(Perform at a controlled pace.)
- 5 Pull-Ups(Set pace for muscle-ups.)
Scaling Options
Intermediate
Reduce difficulty in strength movements and increase rest as needed.
- 1
air squats
Bodyweight Air Squats
- 2
muscle ups
Pull-Ups and Dips
Scaled
Maintain bodyweight squats; modify upper body strength challenge.
- 1
air squats
Bodyweight Air Squats
- 2
muscle ups
Banded Pull-Ups