For TimeMetconBenchmark
The 50s
Monostructural
Gymnastics
Solo
Workout Details
For Time
Buy-In:
1000 mRow
For Time:
50Burpees
50Air Squats
50Hollow Rocks
50Push-Ups
Coaching Tips
Strategy
- 1Pace your row at a moderate intensity; don’t start too fast as it sets the tone for the workout.
- 2Break the burpees into manageable sets, especially if you feel fatigued. Consider doing sets of 10 or 5 with short rests.
- 3For the air squats, ensure that you have proper squat depth and stay active throughout the reps; use micro-rests if needed.
- 4Hollow rocks require good core engagement; focus on keeping a tight body position to avoid back strain.
- 5Push-ups should be done with a controlled tempo; consider knee push-ups if full push-ups become challenging.
Safety Considerations
Technical Focus
Maintain proper form during burpees and push-ups to avoid shoulder strain.
Recommended Warm-Up
Warm-Up Cardio:
- 5 min at an easy pace Rowing - 5 min(Focus on warming up the legs and back.)
- 30 seconds Jump Rope(Increase heart rate.)
Mobility Prep:
- 30 seconds each side Hip Flexor Stretch
- 10 reps Shoulder Dislocates with PVC(Improve range of motion.)
- 10 reps Dynamic Squat Stretch(Warm up the squat pattern.)
Activation Set:
3 rounds- 3 3 Burpees
- 5 5 Air Squats
- 5 5 Push-Ups
Scaling Options
Intermediate
Reduce repetitions or modify movements slightly for better form.
- 1
burpees
Burpees step back instead of jumping.
- 2
air squats
Air Squats to a bench or box if needed.
- 3
hollow rocks
Reduced range; feet closer to the ground.
- 4
push ups
Incline Push-Ups on a box or wall.
Scaled
Significantly reduce repetitions and modify to ensure safety and engagement.
- 1
burpees
Burpees to a kneeling position.
- 2
air squats
Box Step-Ups instead of Air Squats.
- 3
hollow rocks
Dead Bugs as an alternative.
- 4
push ups
Knee Push-Ups.