For TimeMetconBenchmark
Zachary Tellier Original
Gymnastics
Solo
Workout Details
For Time
For Time:
10Burpees
Shuttle Runs
5-10-15-20m out and back
10Burpees
25Push-Ups
Shuttle Runs
5-10-15-20m out and back
10Burpees
25Push-Ups
50Lunges
Shuttle Runs
5-10-15-20m out and back
10Burpees
25Push-Ups
50Lunges
100Sit-Ups
Shuttle Runs
5-10-15-20m out and back
10Burpees
25Push-Ups
50Lunges
100Sit-Ups
150Air Squats
Shuttle Runs
5-10-15-20m out and back
Coaching Tips
Strategy
- 1Pace yourself, especially in the second and third segments where workload increases significantly.
- 2Focus on maintaining a steady rhythm for Burpees and Push-Ups to avoid burning out quickly.
- 3Consider breaking up the Push-Ups into sets of 10 or 15 to make them more manageable within the chipper.
- 4For Shuttle Runs, keep your turns tight and drive your arms to maintain speed on the return leg.
- 5During Lunges, ensure your front knee stays above your ankle and the back knee lightly touches the ground for full range of motion.
- 6Use micro-rests during movement transitions to keep your heart rate in check.
Safety Considerations
Technical Focus
Monitor landing mechanics and hip alignment during Shuttle Runs and during the lunge for knee tracking.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Easy pace to raise heart rate.)
Mobility:
- Hip Flexor Stretch - 30 sec each leg(Focus on loosening hips.)
- Shoulder Dislocates - 1 min(Use a resistance band or PVC.)
- Dynamic Lunges - 1 min(Warm up the hips and legs.)
Activation:
2 rounds- 5 Burpees (light)(Focus on form.)
- 10 Air Squats(Ensure full depth.)
- 5-10 Push-Ups (knee if needed)(Warm up chest and shoulders.)
Scaling Options
Intermediate
Reduce Push-Ups to 15 reps, Lunges to 40 reps, and Sit-Ups to 75 reps.
- 1
push ups
Reduce Push-Ups to 15 reps.
- 2
lunges
Reduce Lunges to 40 reps.
- 3
sit ups
Reduce Sit-Ups to 75 reps.
Scaled
Further reduce repetitions: Push-Ups to 10, Lunges to 30, Sit-Ups to 50.
- 1
push ups
Reduce Push-Ups to 10 reps.
- 2
lunges
Reduce Lunges to 30 reps.
- 3
sit ups
Reduce Sit-Ups to 50 reps.