For TimeMetconBenchmark
Paul
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
50Double-Under
35Knees-to-Elbows
18 mOverhead Walk
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the Double-Unders to avoid fatigue; consider breaking them into sets if necessary.
- 2Focus on engaging your core during Knees-to-Elbows to avoid swinging and excessive momentum.
- 3For the Overhead Walk, ensure your grip is strong and arms are fully extended - use short, controlled steps for stability.
- 4Consider using a specific breathing rhythm during the Overhead Walk to ensure endurance across the distance.
- 5Use micro-rests between movements or while transitioning to manage fatigue effectively.
- 6If new to the volume of movements, prioritize quality over speed to maintain form.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Overhead Walk to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2-3 min
Mobility:
- 5 Shoulder Stretch(Focus on overhead position.)
- 5 each side Hip Flexor Stretch
- 5 each side Spinal Twist
Activation:
2 rounds- 5-10 Knees-to-Elbows (Tuck Style)(Focus on core engagement.)
- 8-10 Overhead Press (PVC or light weight)(Practice overhead stance.)
- 30 sec Double-Under Practice (Single-Under if needed)
Scaling Options
Intermediate
Reduced weight and reps for overhead walk, modified bodyweight movements.
- 1
double under
Keep to 30 Double-Unders or 75 Single-Unders if needed.
- 2
knees to elbows
Reduce reps to 25 Knees-to-Elbows.
- 3
overhead walk
Use overhead carry with reduced weights.
Weight: 145/95 lbs (65/43 kg)
Scaled
Significant reduction in volume and intensity for accessibility.
- 1
double under
Perform 30 Single-Unders instead.
- 2
knees to elbows
Perform 20 Hanging Knee Raises or Knee Raises on Box.
- 3
overhead walk
Carry lighter weight overhead (or omit weight).
Weight: 95/65 lbs (43/29 kg)