For TimeMetconBenchmark10:00
Annie
50-40-30-20-10
Monostructural
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
- 1Start at a steady pace and ensure you are efficient with your Double-Unders, aiming for unbroken sets if possible.
- 2Consider breaking up the reps into smaller sets to avoid large fatigue during the latter rounds, especially as the reps decrease.
- 3Stay consistent with your breathing during the AbMat Sit-Ups to maintain rhythm and efficiency.
- 4Aim for a fluid transition between Double-Unders and AbMat Sit-Ups to minimize rest time and maintain your heart rate.
- 5Focus on controlled movement on AbMat Sit-Ups to maximize core engagement.
Safety Considerations
Technical Focus
Ensure proper timing and form on Double-Unders to avoid excessive fatigue and potential tripping.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope - 1 min
Mobility Stretching:
- 30 sec per side Hip Flexor Stretch - 30 sec(Focus on opening up the hips.)
- 10 per side Trunk Rotations - 30 sec(Loosen up the core and spine.)
- 30 sec per side Calf Stretch - 30 sec(Address the calves to prepare for jumping.)
Activation Set:
2 rounds- 10-15 Double-Under (Single-Under if needed)(Focus on rhythm and timing.)
- 10-15 AbMat Sit-Up(Focus on controlled movement with full extension.)
Scaling Options
Intermediate
Reduce Double-Under reps to 75% and perform Single-Unders as needed, maintain same AbMat Sit-Up reps.
- 1
double under
Single-Unders
- 2
abmat sit up
Scaled
Reduce Double-Under reps to 60% and perform Single-Unders or reduce to 50% for AbMat Sit-Ups if necessary.
- 1
double under
Single-Unders
- 2
abmat sit up
Reduce to 50% of reps.