For TimeMetconBenchmark12:00
Echo Press
Monostructural
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
30 calEcho Bike
25 calories for female
10Block Handstand Push-Up
3.5 in blocks for male, 2 in blocks for female
20 calEcho Bike
15 calories for female
10Block Handstand Push-Up
3.5 in blocks for male, 2 in blocks for female
20 calEcho Bike
15 calories for female
10Block Handstand Push-Up
3.5 in blocks for male, 2 in blocks for female
30 calEcho Bike
25 calories for female
Note: Time Cap: 10/12 minutes
Coaching Tips
Strategy
- 1Pace the calorie counts on the Echo Bike to avoid fatigue before the handstand push-ups.
- 2Aim to break the Block Handstand Push-Ups into manageable sets, such as 5s or 6s, to maintain form and avoid failure.
- 3If you start to feel fatigued, take a short rest (10-15 seconds) to reset rather than pushing through at lower quality.
- 4Utilize the time spent transitioning between movements effectively; prepare your blocks or reposition the bike to maximize efficiency.
Safety Considerations
Technical Focus
Maintain stable body position during Block Handstand Push-Ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Echo Bike - 2 min easy
Mobility Stretching:
- 5 per side Overhead Shoulder Stretch - 10 sec
- 5 per side Wrist Flexor Stretch - 10 sec
- 5 per side Hip Flexor Stretch - 10 sec
Activation:
2 rounds- 30 cal Echo Bike - 1 min
- 3-5 Block Handstand Push-Up - 2-3 sec hold at top(Focus on body control and stability.)
Scaling Options
Intermediate
Reduce reps and adjust heights based on individual ability.
- 1
echo bike
Use a lighter resistance on the Echo Bike.
- 2
block handstand push up
Perform with slight elevation on blocks.
Scaled
Heights and reps significantly decreased for ability accommodation.
- 1
echo bike
Reduce calorie counts to 20/15.
- 2
block handstand push up
Replace with Dumbbell Press or Pike Push-ups.