For TimeMetconBenchmark10:00
ANNIE
50-40-30-20-10
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
50-40-30-20-10 reps of:
Double-Under
AbMat Sit-Up
Coaching Tips
Strategy
- 1Focus on maintaining consistent pace throughout the workout as you progress through the rep scheme.
- 2Break your double-unders into manageable sets to avoid fatigue, especially in the higher rep ranges.
- 3Consider setting a small micro-rest during transitions between movements to maintain focus and efficiency.
- 4Keep the sit-ups unbroken if possible, or break them into smaller sets (like 10-5) to avoid muscle failure on the core.
- 5Stay rhythmic in your double-unders; establish a rhythm early to ensure timing and coordination.
Safety Considerations
Technical Focus
Ensure double-unders are performed with proper wrist rotation and jumping height to prevent ankle strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2 min
Mobility Work:
- 30 sec each leg Hip Flexor Stretch
- 30 sec Seated Forward Bend
- 10 reps Cat-Cow Stretch
Activation Drills:
2 rounds- 30 seconds Double-Under Practice(Focus on form.)
- 10-15 reps Sit-Ups(Engage core.)
Scaling Options
Intermediate
Reduce the number of double-unders and/or the number of sit-ups to manage fatigue.
- 1
double under
Single-Unders
- 2
abmat sit up
Regular Sit-Up
Scaled
Significantly reduce the number of repetitions to accommodate lower fitness levels.
- 1
double under
Single-Under with a focus on form.
- 2
abmat sit up
Sit-Ups against a wall for support.