For TimeMetconBenchmark
Icarus
Gymnastics
Solo
Workout Details
For Time
For Time:
100Double-Under
30Toes-to-Bar
100Double-Under
40Pull-Up
100Double-Under
50Burpee
Coaching Tips
Strategy
- 1Break up double-unders into manageable sets (e.g., 25-50) to maintain rhythm.
- 2Focus on core engagement and hip opening for efficient toes-to-bar movements; consider kipping if necessary.
- 3Pacing is essential; control your jump height to conserve energy throughout the workout.
- 4Complete pull-ups with minimal swing; consider using a band if unable to complete unbroken.
- 5For burpees, utilize an efficient step back and step up to maintain cardiovascular output
Safety Considerations
Technical Focus
Ensure proper jump height for double-unders and avoid fatigue on transitions.
Recommended Warm-Up
General Warm-Up:
- 2 min Jump Rope(Perform at a moderate pace to warm up the body.)
Mobility:
- 5 each side Shoulder Stretch(Focus on shoulder and upper back.)
- 5 each side Hip Flexor Stretch(Open up the hips for more efficient movements.)
- 5 each side Hamstring Stretch(Loosen hamstrings for better burpee performance.)
Activation:
2 rounds- 30 sec Jump Rope (Single-Under)(Focus on form and rhythm.)
- 5 Kipping Pull-Ups(Practice the hip drive and swing.)
- 5 Burpees (Metronome Pace)(Maintain a steady pace for transitioning.)
Scaling Options
Intermediate
Reduce weight and modify movements for improved form.
- 1
double unders
Single-Unders
- 2
toes to bars
Knees-to-Elbows
- 3
pull ups
Banded Pull-Ups
- 4
burpees
Step Back Burpees
Scaled
Further reduce weight and intensity for accessibility.
- 1
double unders
Single-Under
- 2
toes to bars
Hanging Knee Raises
- 3
pull ups
Ring Rows
- 4
burpees
Burpee Step-Back