For TimeMetconBenchmark20:00
The 555 Standard
5 Rounds
Gymnastics
Solo
Workout Details
For Time
20:00
5 Rounds for Time:
15Air Squat
15Burpee
15Hand Release Push-Up
Coaching Tips
Strategy
- 1Break the movements into smaller sets if you find yourself slowing down significantly.
- 2Aim to maintain a steady pace for the air squats and burpees to avoid burnout.
- 3For hand release push-ups, focus on quality over quantity; if form breaks, reduce reps temporarily.
- 4Minimize transitions between movements by grouping them together efficiently.
- 5In the first round, go slightly slower to gauge your energy and pace for subsequent rounds.
Safety Considerations
Technical Focus
Ensure proper depth in air squats and maintain a stable core during push-ups.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Keep a conversational pace.)
Dynamic Mobility:
- 10 per leg Leg Swings(Focus on hip mobility.)
- 10 per side Thoracic Rotations(Warm up the upper body.)
- 10 Wrist Rolls(Prepare wrists for push-ups.)
Movement Prep:
2 rounds- 5 Air Squats(Focus on depth and form.)
- 5 Burpees(Move at a controlled pace.)
- 5 Push-Ups(Maintain a strong plank.)
Scaling Options
Intermediate
Reduce repetitions or modify movements for improved capacity.
- 1
air squat
Reduce repetitions to 12.
- 2
burpee
Step back instead of jumping.
- 3
hand release push up
Knees down for push-ups.
Scaled
Significantly modify movements to ensure proper form and completion.
- 1
air squat
Reduce repetitions to 10.
- 2
burpee
Burpee to a step-back version.
- 3
hand release push up
Push-ups on an elevated surface.