For TimeMetconBenchmark
Flash Point
Gymnastics
Solo
Workout Details
For Time
For Time:
100Double-Under
90AbMat Sit-Up
Coaching Tips
Strategy
- 1Pace yourself on the double-unders; try to find a rhythm and avoid burning out early.
- 2Consider breaking the double-unders into smaller sets (e.g., sets of 20 or 30) to maintain form and avoid frustration if you miss.
- 3On sit-ups, focus on controlled movements; avoid using momentum and fully engage your core for each rep.
- 4If you struggle with double-unders, practice singles to maintain a steady pace while working on your technique.
- 5Stay hydrated and mindful of your breathing throughout the workout.
Safety Considerations
Technical Focus
Watch for proper jump height during double-unders to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min(Easy pace to gradually increase heart rate.)
- 2 min Jogging in Place - 2 min(Focus on light footwork.)
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Stretch the hip flexors to prepare for sit-ups.)
- 30 sec Torso Twist - 30 sec(Warm-up the core and improve rotational flexibility.)
- 30 sec each leg Calf Stretch - 30 sec(Prepare the calves for double-unders.)
Activation: 2 Rounds of:
2 rounds- 20-30 reps Single-Unders(Get comfortable with the rhythm of the jump rope.)
- 15 reps AbMat Sit-Ups (easy pace)(Ensure proper range of motion.)
Scaling Options
Intermediate
Reduce double-unders to 50 reps and sit-ups to 70 reps.
- 1
double unders
Double-Under (reduce to 50 reps)
- 2
abmat sit up
AbMat Sit-Ups (reduce to 70 reps)
Scaled
Reduce double-unders to 25 reps and sit-ups to 50 reps.
- 1
double unders
Single Unders (reduce to 25 reps)
- 2
abmat sit up
AbMat Sit-Ups (reduce to 50 reps)