For TimeMetconBenchmark15:00
Open 21.1
1-3-6-9-15-21
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
Wall Walks
Double-Unders
Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Pace yourself on Wall Walks; focus on maintaining control of your body as you move up and down the wall.
- 2Break up Double-Under sets if necessary; consider using sets of 10-15 to keep quality.
- 3Keep your shoulders engaged during Wall Walks to prevent overextension.
- 4Control your breathing; as the reps increase, you may feel the urge to rush. Stay composed.
- 5Consider using a steadier rhythm for Double-Unders, counting sets to avoid tripping.
Safety Considerations
Technical Focus
Ensure proper alignment during the wall walk to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min easy
Mobility Drills:
- Shoulder Stretch - 30 sec each arm
- 10 Cat-Cow Stretches
- Hip Flexor Stretch - 30 sec each side
Activation Set:
2 rounds- 3 Wall Walks (3 reps, slow)(Focus on form.)
- 20 Single-Unders (20)(Keep a steady pace.)
Scaling Options
Intermediate
Reduce intensity slightly for the Wall Walks and Double-Unders.
- 1
wall walks
Reduce the number of wall walks by 2 for each round.
- 2
double unders
Skip some sets or use single-unders.
Scaled
Significantly reduce movements' intensity and complexity.
- 1
wall walks
Use stair step-ups instead of wall walks.
- 2
double unders
Perform simple single-unders or jumping jacks.