For TimeMetconGymnasticsBenchmark30:00
Adrian
Gymnastics
Solo
Workout Details
For Time
30:00
7 Rounds For Time:
3Forward Rolls
5Wall Climbs
7Toes-to-Bar
9Box Jumps
30/24 in box height
Coaching Tips
Strategy
- 1Break up the toes-to-bar into manageable sets, such as 3-2-2, if necessary, rather than going for all 7 unbroken.
- 2Focus on maintaining a steady but sustainable pace to avoid burning out early in the 7 rounds.
- 3Ensure to fully extend the hips at the top of the box jumps before coming down to the ground to maintain form.
- 4Use a controlled motion for forward rolls—excessive speed can lead to loss of balance.
- 5Focus on technique for wall climbs to maximize efficiency and reduce shoulder fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine during wall climbs and toes-to-bar for injury prevention.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Light pacing to warm up shoulders and legs.)
Mobility Warm-Up:
- 5 each side Shoulder Stretch(Emphasize shoulder flexion and extension.)
- 5 each side Hip Flexor Stretch(Open up the hips for box jumps.)
Activation:
2 rounds- 2 Forward Rolls (light)(Practice rolls to activate core and shoulders.)
- 5 Box Jumps (low height)(Focus on explosiveness, choose a low box.)
Scaling Options
Intermediate
Reduce reps and increase stability,
- 1
forward rolls
Perform 2 forward rolls instead of 3.
- 2
wall climbs
Perform 3 wall climbs instead of 5.
- 3
toes to bar
Do 5 knees-to-chest instead of toes-to-bar.
- 4
box jumps
Use a lower box (24/20 in) for the box jumps.
Scaled
Focused on stability and form over speed.
- 1
forward rolls
Perform 1 forward roll instead of 3.
- 2
wall climbs
Perform 2 wall climbs instead of 5.
- 3
toes to bar
Perform hanging knee raises instead of toes-to-bar.
- 4
box jumps
Perform step-ups on the box instead of box jumps.