For TimeMetconBenchmark27:00
Games 21.10
Gymnastics
Monostructural
Solo
Workout Details
For Time
27:00
For Time:
30Toes-to-Bars
2414 mRun
30Toes-to-Bars
2414 mRun
30Toes-to-Bars
Coaching Tips
Strategy
- 1Pace your runs with a steady effort to avoid burnout before the Toes-to-Bars.
- 2Break down Toes-to-Bars into manageable sets if necessary (e.g., sets of 10) to avoid excessive fatigue.
- 3Focus on maintaining a consistent tempo on the runs to keep your heart rate in check.
- 4Use the resting time on the bar efficiently between sets of Toes-to-Bars, especially if you feel fatigued.
- 5Watch for form breakdown during Toes-to-Bars; avoid using momentum.
Safety Considerations
Technical Focus
Ensure proper hanging position and avoid swinging during Toes-to-Bars.
Recommended Warm-Up
General Warm-Up:
- Run (easy pace) - 2-3 min
Mobility Work:
- 5 per side Shoulder Stretch(Focus on shoulder mobility.)
- 5 per side Hip Flexor Stretch(Stretch hip flexors to prepare for the run.)
- 10 per side Dynamic Leg Swings
Activation Set:
2 rounds- 5-10 Toes-to-Bars (kipping)(Focus on controlled movement.)
- 50 meters Run (Fast pace)(Short sprints to activate the legs.)
Scaling Options
Intermediate
Reduce reps and slightly modify movements.
- 1
toes to bars
Knee Raises
- 2
run
1 mile run instead of 1.5 miles
Scaled
Significantly reduce reps and modify movements.
- 1
toes to bars
Scaled Knee Raises or Hanging Knee Raises
- 2
run
800 meter run instead of 1.5 miles