For TimeMetconGymnasticsBenchmark
Cal- Sit
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
30 calAir Bike
30 cal for men, 20 cal for women
30 secL-Sit Hold
Accumulated time, feet above 3x 45lb plates
Coaching Tips
Strategy
- 1Pace yourself on the Air Bike; aim for a steady output rather than sprinting all out to avoid early fatigue.
- 2Break down the L-Sit Hold if necessary into manageable intervals, especially if you're unsure about maintaining a full 30 seconds unbroken.
- 3Maintain a strong core and keep your shoulder blades back and down during the L-Sit Hold to prevent strain.
- 4Make sure to keep your legs elevated throughout the L-Sit to maximize the effectiveness of the hold.
- 5Consider using a timer or clock to keep track of your accumulated time efficiently during the L-Sit Hold.
Safety Considerations
Technical Focus
Ensure proper hip extension and shoulder positioning during L-Sit Holds.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min(Easy effort to get the heart rate up.)
Mobility Warm-Up:
- Hip Flexor Stretch - 30 sec per leg(Focus on stretching the hip flexors.)
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- Wrist Flexor Stretch - 30 sec per side(Prepare wrists for support during L-Sit.)
Activation Warm-Up:
2 rounds- L-Sit Hold - 15 sec(Focus on form, elevate feet above plates.)
- Bike - 30 sec(Moderate pace, getting used to the bike.)
Scaling Options
Intermediate
Reduce calories on bike and L-Sit hold time.
- 1
bike
20/15 cal on Air Bike; 20 sec on L-Sit Hold
Scaled
Further reduce bike calories and shorten hold time.
- 1
bike
15/10 cal on Air Bike; 15 sec on L-Sit Hold