For TimeMetconBenchmark
Bikeage
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
50 calBike
50Ring Push-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the Bike to avoid burning out early; focus on consistent pedal strokes.
- 2For the Ring Push-Ups, aim to break the reps into smaller sets (e.g., sets of 10 or 15) to maintain form and avoid fatigue.
- 3Use active resting strategies on the Bike, such as varying intensity to prepare for the Ring Push-Ups.
- 4Keep the hips aligned with the body during Ring Push-Ups to reduce shoulder strain and maximize efficiency.
- 5Transition quickly between the Bike and Ring Push-Ups to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and core stability during Ring Push-Ups.
Recommended Warm-Up
General Warm-Up:
- Easy Bike - 2 min(Keep an easy pace.)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or stick.)
- 10-15 Chest Opener Stretch(Hold each stretch for 2-3 breaths.)
Activation:
2 rounds- 10-15 Air Squats(Focus on depth and form.)
- 5-10 Ring Push-Up Holds(Hold at the bottom position for 2-3 seconds.)
Scaling Options
Intermediate
Reduce the calorie count on the Bike and ring push-up reps.
- 1
calories bike
Reduce Calories to 30/20
Weight: 30/20 lbs (/ kg)
- 2
ring push up
Reduce to 40 Ring Push-Ups
Scaled
Remove the ring push-up or substitute for a modified version and lower the bike calorie count.
- 1
calories bike
Reduce Calories to 20/15
Weight: 20/ lbs (/ kg)
- 2
ring push up
Substitute for Incline Push-Ups