For TimeMetconBenchmark
Blackjack
Descending-Ascending 20-1, 1-20
Gymnastics
Solo
Workout Details
For Time
For Time:
Descending-Ascending 20-1, 1-20:
Push-Up
Sit-Up
Coaching Tips
Strategy
- 1Break the Push-Ups into manageable sets; consider sets of 5 or 10 to maintain good form.
- 2Focus on maintaining a steady pace throughout the Sit-Ups; avoid going too fast to prevent poor form.
- 3Maintain a consistent breathing pattern; exhale on effort (pushing up or sitting up) and inhale on the way down.
- 4Use micro-rests between sets to keep your form solid, particularly as fatigue sets in.
- 5Stay mentally focused on completing the rep scheme; visualize reaching each number as you descend and ascend.
Safety Considerations
Technical Focus
Watch for sagging hips during Push-Ups and improper form during Sit-Ups.
Recommended Warm-Up
General Warm-Up:
- Jog in Place - 2 min(Light jog to raise heart rate.)
Mobility Stretches:
- 30 sec each arm Shoulder Stretch(Stretch shoulders to prepare for Push-Ups.)
- 30 sec each side Hip Flexor Stretch(Stretch hip flexors to aid Sit-Ups.)
- 10 Cat-Cow Stretch(Start mobilizing the spine.)
Activation Drills:
2 rounds- 5-10 Push-Ups(Focus on form and range of motion.)
- 10 Sit-Ups(Engage core fully for effectiveness.)
Scaling Options
Intermediate
Reduce rep scheme to 15-2, 2-15 for each movement.
- 1
push ups
Knee Push-Ups
- 2
sit ups
Ab Mat Sit-Ups
Scaled
Reduce rep scheme to 10-1, 1-10 for each movement.
- 1
push ups
Incline Push-Ups
- 2
sit ups
Crunches