OtherMetconGymnasticsBenchmark15:00
Yllescas
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
15:00
For Total Reps:
Buy-In: 1 Mile Run
1609 mRun
12 Push-Ups
12Push-Up
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
28Sit-Up
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the mile run to avoid fatigue going into the AMRAP; it's important to have energy left for the following movements.
- 2In the AMRAP, aim to keep sets of push-ups small and rest as needed to maintain form throughout.
- 3For wall ball shots, focus on a full hip extension for a powerful throw while keeping your core tight.
- 4For sit-ups, engage your core and ensure your shoulders are coming off the ground with each rep to maximize efficiency.
- 5Consider micro-resting 5-8 seconds between movements if fatigue sets in, particularly on the push-ups.
Safety Considerations
Technical Focus
Ensure shoulders stay engaged during push-ups to avoid drooping hips.
Recommended Warm-Up
General Warm-Up:
- 1 min Light Jog - 1 min(Stay at a conversational pace.)
Mobility:
- 3 each side Shoulder Stretch - 30 sec(Focus on loosening up shoulder muscles.)
- 3 each side Hip Flexor Stretch - 30 sec(Prepare legs for running.)
- 5 Cat-Cow Stretches - 1 min(Loosen up spine for sit-ups.)
Activation:
2 rounds- 5-10 Push-Ups (knee)(Light push-ups to activate the chest.)
- 5-10 Wall Ball Throws (light)(Use a lighter wall ball if available.)
- 10 Sit-Ups(Focus on controlled movements.)
Scaling Options
Intermediate
Reduce the weight of the wall ball and modify the run distance.
- 1
wall ball shot
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
run
Reduce the run to 800m.
Scaled
Further reduce the wall ball weight and modify movements accordingly.
- 1
wall ball shot
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
run
Reduce the run to 400m.