For TimeMetconBenchmark
Adrian
7 Rounds
Gymnastics
Solo
Workout Details
For Time
7 Rounds For Time:
3Forward Roll
5Wall Climb
7Toes-to-Bar
9Box Jump
30/24 in
Coaching Tips
Strategy
- 1Maintain a steady pace throughout all rounds to avoid burnout, especially during the wall climbs.
- 2Break down the box jumps to smaller sets (e.g., 5-4) if you're feeling fatigued, focusing on form.
- 3For toes-to-bar, use a kip to conserve energy and maintain a rhythm.
- 4Practice forward rolls in warm-up to ensure confidence and reduce the risk of injury.
- 5Use efficiency in transitions between movements to save time.
Safety Considerations
Technical Focus
Ensure proper shoulder and back positioning during wall climbs to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Jog or Row - 2 min easy
Mobility Work:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Wrist Stretch - 30 sec each side
Activation Work:
2 rounds- 3-5 Forward Roll (easy)
- 5-7 each leg Box Step-ups
- 20 sec Hollow Body Hold
Scaling Options
Intermediate
Reduce the complexity of the movements while keeping the intensity.
- 1
forward roll
Forward Roll to Forward Roll with Assistance
- 2
wall climb
Wall Climbs to Pike Climbs
- 3
toes to bar
Toes-to-Bar to Knee Raises
- 4
box jump
Box Jumps to Box Step-ups
Scaled
Simplify movements while maintaining engagement and safety.
- 1
forward roll
Forward Roll to Forward Roll with Assistance
- 2
wall climb
Wall Climbs to Wall Walks or Inclined Wall Climbs
- 3
toes to bar
Toes-to-Bar to Hanging Knee Raises
- 4
box jump
Box Jumps to Box Step-ups with lower height