For TimeMetconGymnasticsBenchmark30:00
Maggie
5 Rounds
Gymnastics
Solo
Workout Details
For Time
30:00
5 Rounds for Time:
20Handstand Push-Up
40Pull-Up
60Pistol
Alternating Legs
Coaching Tips
Strategy
- 1Pace yourself on the first round to avoid burnout; each movement should feel manageable.
- 2Focus on keeping Pull-Ups unbroken if possible to save time during transitions.
- 3When performing Pistols, maintain balance and control; consider using a support if needed for stability.
- 4Take micro-rests as necessary, particularly during Pull-Ups, where grip fatigue is a factor.
- 5Pay attention to your form during Handstand Push-Ups; don't sacrifice technique for speed.
Safety Considerations
Technical Focus
Ensure proper head and neck positioning during Handstand Push-Ups to prevent injury.
Recommended Warm-Up
- 2 min Single-Under
- 30 sec Shoulder Stretch
- 30 sec Wrist Flexor Stretch
- 30 sec Hip Flexor Stretch
3 Rounds of:
2 rounds- 20 sec Handstand Hold(Working on stabilization.)
- 5 Pull-Up(Focus on form.)
- 8 per leg Box Step-Up(Engage your core.)
Scaling Options
Intermediate
Reduced volume for each movement
- 1
handstand push up
Pike Push-Ups
- 2
pull up
Banded Pull-Ups
- 3
pistol
Assisted Pistols (using a box).
Scaled
Further reduced volume and intensity
- 1
handstand push up
DB Press (instead of handstand push-ups)
- 2
pull up
Ring Rows
- 3
pistol
Box Step-Ups instead of pistols.