For TimeMetconBenchmark
Maggie
5 Rounds
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
20Handstand Push-Up
40Pull-Up
60Pistol
Alternating Legs
Coaching Tips
Strategy
- 1Break down the Handstand Push-Ups into manageable sets to avoid fatigue (e.g., sets of 5 or 10).
- 2For Pull-Ups, consider changing grips or using band assistance if needed to maintain consistency throughout the workout.
- 3Keep Pistols slow and controlled, ensuring proper form. Alternate legs effectively and focus on balance.
- 4Transition quickly between movements, but allow yourself a moment to breathe before starting the next movement.
- 5Utilize a slow and steady pacing throughout to avoid burnout, especially in the later rounds.
Safety Considerations
Technical Focus
Ensure maintaining a tight core during Handstand Push-Ups to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 50 Jumping Jacks
Mobility Work:
- 10 Shoulder Dislocates with PVC Pipe
- 5 per side OHS Stretch
- 10 per side Hip Flexor Stretch
Activation Sets:
2 rounds- 20 seconds Handstand Holds (against wall)(Focus on tight core and shoulder engagement.)
- 30 seconds Pull-Up Hang(Engage the shoulders and keep the core tight.)
- 5-10 Goblet Squats (light weight)(Focus on depth and balance.)
Scaling Options
Intermediate
Reduce reps for the advanced movements but maintain complexity.
- 1
handstand push up
Pike Push-Ups
- 2
pull up
Banded Pull-Ups
- 3
pistol
Assisted Pistols or Box Pistols
Scaled
Further reduce reps and simplify movements for accessibility.
- 1
handstand push up
DB Shoulder Press
- 2
pull up
Ring Rows
- 3
pistol
Box Step-Ups