For TimeMetconBenchmark20:00
Quarterfinals 21.2
Gymnastics
Gymnastics
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
60GHD Sit-Up
6Rope Climb
60Alternating Pistol
50GHD Sit-Up
5Rope Climb
50Alternating Pistol
40GHD Sit-Up
4Rope Climb
40Alternating Pistol
30GHD Sit-Up
3Rope Climb
30Alternating Pistol
Coaching Tips
Strategy
- 1Start with a strong pace on GHD Sit-Ups, but expect to slow down as the reps decrease in later rounds. Balance intensity on Rope Climbs with your remaining energy for the Pistols.
- 2Try to chunk your Pistols into manageable sets; for many, breaking them into sets of 10 or 15 can maintain form while ensuring you keep moving.
- 3Rest strategically between movements, focusing on breathing and preparing for the next set.
- 4Transition quickly from movement to movement to maintain heart rate; prepare equipment ahead of time, such as having the rope ready to go after each round.
- 5Keep your feet together and control your descent during Pistols to maintain stability and reduce the risk of injury.
Safety Considerations
Technical Focus
Ensure proper hip extension and avoid overextending the back during GHD Sit-Ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on smooth, controlled breathing.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Hold each stretch for about 30 seconds.)
- 10-15 reps Shoulder Dislocates(Use a band or PVC pipe.)
- 5 per side Ankle Mobility(Focus on dorsiflexion.)
Activation:
3 rounds- 10 GHD Sit-Up(Focus on controlled movement.)
- 5 pulls Rope Climb Progressions(Focus on explosive leg drive.)
- 5 per side Alternating Pistol(Use support if needed.)
Scaling Options
Intermediate
Reduced volume and support for rope climbs
- 1
ghd sit up
Standard Sit-Ups
- 2
rope climb
5 Rope Climbs with Jumping Assistance
- 3
alternating pistol
Alternating Box Step-Ups
Scaled
Significantly reduced volume
- 1
ghd sit up
Standard Sit-Ups
- 2
rope climb
5 Low Rings Pulls instead of Rope Climbs
- 3
alternating pistol
Assisted Pistol with a Band