For TimeMetconBenchmark
Paul
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
50Double-Under
35Knees-to-Elbows
20 ftOverhead Walk
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace through Double-Unders, focus on rhythm over speed.
- 2Break Knees-to-Elbows into manageable sets, if needed, to avoid fatigue.
- 3Keep the Overhead Walk unbroken if possible; use smaller steps to maintain form and balance.
- 4Stay relaxed during the movements to enhance overall efficiency and speed.
- 5Incorporate micro-rests between movements to sustain performance throughout all rounds.
Safety Considerations
Technical Focus
Ensure proper form on Overhead Walks to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope - 30 seconds
Mobility Focus:
- 5-10 Cat-Cow Stretch
- 10-15 Shoulder Dislocates with Band
- 5-10 each side Hip Flexor Stretch
Activation Set:
2 rounds- 1-2 min Single Unders(Focus on timing and rhythm.)
- 8-10 Knees-to-Elbows (kipping)(Ensure proper kip mechanics.)
- 20 ft Wall Walks/Overhead Carry with Bar (empty or light)(Focus on form and stability.)
Scaling Options
Intermediate
Reduce reps and weight for overhead walks.
- 1
double unders
Single Unders
- 2
knees to elbows
Knees to Chest
- 3
overhead walk
Reduce weight for overhead carry.
Weight: 145/95 lbs (/ kg)
Scaled
Further reduce reps and simplify movements.
- 1
double unders
Single Unders or Jumping Jacks
- 2
knees to elbows
Knee Raises or Hanging Leg Raises with Bent Knees
- 3
overhead walk
Front Rack Carry or Farmer's Carry with light weight.