For TimeMetconGymnasticsBenchmark

Pineapple Express

Monostructural

Gymnastics

Solo

Workout Details

For Time

Three Parts With a Running Clock for Time

Part A:

75 calBike

50Handstand Push-Up

Time Cap: 12 minutes

Part B:

GHD Sit-Up

50-35-20 reps

100 ftHandstand Walk

Time Cap: 12 minutes

Part C:

3 Rounds of:

400 mRun

21Lateral Barbell Burpees

Coaching Tips

Strategy

1Maintain a steady pace on the Assault Bike to manage fatigue and transition effectively to handstand push-ups.
2During strict handstand push-ups, focus on a controlled descent and push through the shoulders to minimize fatigue and maintain form.
3Use the GHD sit-ups to engage your core thoroughly, ensuring to keep the back safe by avoiding overextending on the descent.
4Prioritize technique on the handstand walk; if you feel unstable, opt for smaller steps or rest before starting again to prevent falls.
5On the run, use a consistent breathing pattern to support endurance, and avoid sprinting too hard at the start of each round.

Safety Considerations

Technical Focus

Ensure that strict handstand push-ups maintain a full range of motion to avoid shoulder injuries.

Recommended Warm-Up

General Warm-Up:

5 min Assault Bike (easy pace)

Mobility Drills:

30 sec each side Shoulder Stretch
30 sec Wrist Stretch(Focus on stretching wrists in preparation for handstand push-ups.)
30 sec each side Hip Flexor Stretch

Activation Sets:

2 rounds

3 3 Strict Handstand Push-Ups(Focus on form.)
10 10 GHD Sit-Ups
20 20 ft Handstand Walk(Focus on balance and posture.)

Scaling Options

Intermediate

Reduce weights and modify movements for accessibility.

1
bike
Same calorie count but go at a slower pace.
Weight: 40/30 lbs (18/14 kg)
2
handstand push up
Strict Push-Ups.
3
ghd sit up
Regular Sit-Ups.
4
handstand walk
Normal Walk.
5
run
Adjust distance to 200m.
6
lateral barbell burpees
Standard Burpees.

Scaled

Significantly reduce reps, weights and modify for beginners.

1
bike
30-40 calories on the bike.
Weight: 30/20 lbs (14/9 kg)
2
handstand push up
Pike Push-Ups.
3
ghd sit up
Abs with a partner.
4
handstand walk
Wall Walks.
5
run
Adjust distance to 100m.
6
lateral barbell burpees
Standard Burpees without barbell.

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