For TimeMetconBenchmark
Lola
5 Rounds
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
30Double-Under
20Knees-to-Elbows
10Handstand Push-Up
Coaching Tips
Strategy
- 1Maintain a steady pace throughout each round to manage cardiovascular fatigue.
- 2Aim to keep Double-Unders unbroken if possible, but if you struggle, allow yourself a few quick singles to regain composure.
- 3On Knees-to-Elbows, focus on pulling down through your lats rather than just lifting your knees to your elbows; this will engage your core effectively.
- 4For Handstand Push-Ups, use a controlled descent to avoid loss of balance and ensure proper form.
- 5Consider resting for no more than 15 seconds between movements to keep your heart rate elevated and muscle engagement consistent.
Safety Considerations
Technical Focus
Ensure proper kipping technique to avoid shoulder strain during Knees-to-Elbows.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Jump Rope - 2 min easy(Focus on rhythm and breathing.)
Mobility Work:
- 10 Shoulder Stretch - 30 sec each(Stretch shoulders and upper back.)
- 10 Hip Flexor Stretch - 30 sec each(Open up hip flexors for better kipping mechanics.)
Activation Circuits:
2 rounds- 5-10 Knees-to-Elbows(Focus on the kipping motion.)
- 5-10 Handstand Push-Ups (or reduced range options)(Focus on stability during push-ups.)
Scaling Options
Intermediate
30% reduction in volume; modified movements for form and safety.
- 1
double unders
Single-Unders
- 2
knees to elbows
Knees-to-Chest
- 3
handstand push ups
Pike Push-Ups
Scaled
50% reduction in volume; significantly modified for beginners.
- 1
double unders
Jumping Jacks
- 2
knees to elbows
Hanging Knee Raises or Sit-Ups
- 3
handstand push ups
DB Shoulder Press