For TimeMetconBenchmark
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Gymnastics
Solo
Workout Details
For Time
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders
Coaching Tips
Strategy
- 1Pace yourself at the start to maintain energy for higher rep sets later in the ladder.
- 2Practice breathing in sync with your jumps to maintain rhythm and avoid fatigue.
- 3Consider breaking sets into manageable chunks if you struggle to keep them unbroken, maintaining intensity without burnout.
- 4Prioritize form over speed to minimize missed jumps and improve efficiency during the workout.
Safety Considerations
Technical Focus
Ensure proper jump height and technique to avoid calf strain and ensure unbroken sets.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope (Single-Under) - 2 min(Focus on a smooth rhythm.)
Mobility:
- 1 min each side Calf Stretch - 1 min each side(Hold a wall for balance.)
- 1 min total Shoulder Stretch - 1 min total(Stretch arms overhead and across body.)
Activation:
3 rounds- 30 seconds Double-Under Practice (Single-Under if needed) - 30 sec(Focus on form, increase to double-unders over rounds.)
- 30 seconds High Knees - 30 sec(Drive your knees high to prepare calves.)
Scaling Options
Intermediate
Reduce jump height or use single-unders to build stamina.
- 1
double unders
Single-Unders
Scaled
Use lower reps and single-unders for beginners.
- 1
double unders
Single-Unders