For TimeMetconBenchmark
Zachary Tellier
Gymnastics
Solo
Workout Details
For Time
For Time:
10Burpees
10Burpees
25Push-Ups
10Burpees
25Push-Ups
50Lunges
10Burpees
25Push-Ups
50Lunges
100Sit-Ups
10Burpees
25Push-Ups
50Lunges
100Sit-Ups
150Air Squats
Coaching Tips
Strategy
- 1Break down the Burpees into smaller sets if fatigue sets in early to maintain form.
- 2Focus on quality over speed; keep your form strict on Push-Ups and Sit-Ups to maximize effectiveness and prevent injury.
- 3Use the transition periods wisely to take short, controlled breaths and stabilize your body before the next movement.
- 4Aim to keep the Lunges unbroken; consider taking short pauses if needed rather than putting the bar down to avoid losing momentum in the workout.
Safety Considerations
Technical Focus
Ensure full hip extension and depth in squats and push-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Light cardio to elevate heart rate.)
Mobility Work:
- Hip Flexor Stretch - 30 sec(Focus on hip opening.)
- Shoulder Stretch - 30 sec(Prepare shoulders for push-ups.)
Activation Sets:
2 rounds- 10 Air Squats(Lightweight movement to activate lower body.)
- 5-10 Push-Ups(Focus on form.)
Scaling Options
Intermediate
Reduce reps for Burpees and Push-Ups, maintain other reps.
- 1
burpees
Reduce reps to 7 for each round.
- 2
push ups
Reduce reps to 20.
- 3
lunges
Maintain 50 reps.
- 4
sit ups
Maintain 100 reps.
- 5
air squats
Maintain 150 reps.
Scaled
Further reduce reps for Burpees and Push-Ups.
- 1
burpees
Reduce reps to 5 for each round.
- 2
push ups
Reduce reps to 15.
- 3
lunges
Maintain 50 reps.
- 4
sit ups
Reduce to 75 reps.
- 5
air squats
Reduce to 100 reps.