For TimeMetconBenchmark10:00
Annie
50-40-30-20-10
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
50-40-30-20-10 reps of:
Double-Under
Sit-Up
Coaching Tips
Strategy
- 1Maintain a consistent rhythm for double-unders, focusing on wrist movement rather than jumping too high.
- 2Break sit-ups into manageable sets to maintain form; avoid going to failure on the first round.
- 3Transition quickly from double-unders to sit-ups to keep heart rate up, minimizing rest time.
- 4Use a light grip on the jump rope and keep the elbows close to the body to ensure efficiency during double-unders.
- 5If double-unders are challenging, consider switching to single-unders for some rounds to maintain pacing.
Safety Considerations
Technical Focus
Ensure proper jumping technique to prevent ankle strain during double-unders.
Recommended Warm-Up
General Warm-Up:
- 2 min Jump Rope(Gentle pace to elevate heart rate.)
Mobility:
- 30 sec per side Hip Flexor Stretch
- 30 sec Seated Forward Fold
- 10 reps Cat-Cow Stretch
Activation:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 10 Sit-Ups(Emphasize a controlled movement.)
- 20 Single-Under(Practice timing with the jump rope.)
Scaling Options
Intermediate
Reduce reps and/or modify movements for skill level.
- 1
double under
Single-Under
- 2
sit up
AbMat Sit-Ups with feet anchored
Scaled
Further reduce reps and ensure movements are accessible.
- 1
double under
Single-Under with a slower pace
- 2
sit up
Sit-Ups with knees bent and feet on the floor, focusing on controlled pace