For TimeMetconBenchmark
Gymnasty Annie
50-40-30-20-10
Gymnastics
Solo
Workout Details
For Time
For Time:
50-40-30-20-10 reps of:
Double-Under
Sit-Up
Press to Handstand
Coaching Tips
Strategy
- 1Start with a controlled pace on Double-Unders to avoid burnout early. If you struggle, switch to Single-Unders as a modification.
- 2For Sit-Ups, focus on quality form to engage the core effectively rather than rushing through reps.
- 3When transitioning to Presses to Handstand, use the wall for support if you are not confident in your balance and strength.
- 4Break down the reps into manageable chunks (e.g., 10-15 reps at a time) to maintain energy levels throughout the workout.
- 5Use deep breaths to maintain composure, especially during transitions between movements.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and stability during Presses to Handstand.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2-3 min(Focus on light jumps to get the heart rate up.)
Mobility Work:
- 10-15 Shoulder Circles(Loosen shoulders.)
- 5-8 per side Hip Openers(Increase hip mobility.)
- 1 min Wrist Stretches(Prepare wrists for the Presses to Handstand.)
Activation Exercises:
2 rounds- 10-15 Air Squats(Activate lower body.)
- 20-30 sec Plank Hold(Engage core.)
- 3-5 Wall Walks or Pike Push-ups(Prepare for Presses to Handstand.)
Scaling Options
Intermediate
Reduce complexity and intensity of movements.
- 1
double unders
Single-Unders
- 2
sit ups
Ab Mat Sit-Ups
- 3
press to handstand
DB Press or Pike Push-ups
Scaled
Substitute movements for lower intensity and emphasize technique.
- 1
double unders
Jumping Jacks or Single-Unders
- 2
sit ups
Crunches
- 3
press to handstand
Wall Push-ups