For TimeMetconBenchmark12:00
I’ll Float 2
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
3 Rounds for Time:
15Burpees
6 in target
30Wall Ball Shots
↳ 30/20 lbs (14/9 kg)
90Double-Unders
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Break up the burpees into manageable sets to avoid fatigue early on. Consider doing them in sets of 5 if necessary.
- 2Aim to complete the wall ball shots unbroken if possible, but micro-resting (2-5 seconds) is acceptable if needed; focus on consistent targets hitting.
- 3For double-unders, focus on maintaining a consistent rhythm and landing softly to avoid tripping over the rope. If struggling, consider switching to single-unders.
- 4Transitions between exercises should be quick. Plan where to set up equipment for minimal downtime between movements.
Safety Considerations
Technical Focus
Maintain proper squat depth and target accuracy during wall ball shots.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope - 1-2 min(Start with single-unders to warm up calves.)
Mobility:
- 5-10 Shoulder Stretch(Hold each stretch for 20-30 seconds.)
- 5-10 Hip Flexor Stretch(Hold each side for 20-30 seconds.)
- 5-10 Ankle Mobility(Gentle rolls and stretches.)
Activation:
3 rounds- 10 Air Squats(Focus on full depth and form.)
- 5 Push-Ups(Engage core and maintain plank position.)
- 30 Single-Under Jump Rope(Practice rhythm before the workout.)
Scaling Options
Intermediate
Reduce intensity and/or reps for all movements.
- 1
burpees
Same movement, reduce number of reps to 10.
- 2
wall ball shots
Reduce weight by ~20%.
Weight: 24/16 lbs (10.89/7.26 kg)
- 3
double unders
Switch to single-unders and perform 60 reps.
Scaled
Reduce weight and modify movements to maintain form.
- 1
burpees
Reduce number of reps to 5.
- 2
wall ball shots
Reduce weight by ~40%.
Weight: 20/12 lbs (9.07/5.44 kg)
- 3
double unders
Perform double-under attempts or switch to single-unders (40 reps).