For TimeMetconBenchmark
Toll
4 Rounds
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
11Burpees
121Single-Unders
14Air Squats
121Single-Unders
48Butterfly Sit-Ups
Coaching Tips
Strategy
- 1Pace yourself during the burpees. Aim for consistent sets instead of going all out right away.
- 2Keep single-unders smooth and controlled. Break them into smaller sets if needed to stay efficient.
- 3On air squats, focus on keeping your chest up and pushing through your heels to ensure good depth.
- 4Use a steady breathing pattern during butterfly sit-ups to maintain core stability.
- 5Consider taking short, strategic rests to avoid long breaks that could slow down your overall time.
Safety Considerations
Technical Focus
Maintain proper form in squats and ensure full extension in burpees.
Recommended Warm-Up
General Warm-Up:
- 20 Jumping Jacks
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates
Activation Circuit:
2 rounds- 10 Air Squats
- 30 Single-Unders
- 5 Burpees
Scaling Options
Intermediate
Reduce some reps for efficiency.
- 1
burpees
- 2
single unders
Reduce to 100 reps
- 3
air squats
- 4
butterfly sit ups
Scaled
Decrease reps significantly for a manageable workout.
- 1
burpees
- 2
single unders
Reduce to 50 reps
- 3
air squats
- 4
butterfly sit ups