For TimeMetconBenchmark15:00
Quarterfinals 22.2
Gymnastics
Solo
Workout Details
For Time
15:00
3 Rounds for Time:
30Pistols
Alternating legs
30GHD Sit-Ups
10Muscle-Ups
Time Cap: 15 Minutes
Coaching Tips
Strategy
- 1Pacing is crucial; aim to maintain a steady rhythm through each round.
- 2Break up the pistols into shorter sets (15s or 10s) if needed to preserve form and reduce fatigue.
- 3For GHD sit-ups, keep an eye on your hip position to prevent overextending the back — maintain a neutral spine.
- 4Muscle-ups may require a strong transition; focus on pulling high to make the dip easier.
- 5Micro-rest during transitions can keep your heart rate manageable.
Safety Considerations
Technical Focus
Ensure proper depth and balance during pistols; also watch for ring stability during muscle-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on light pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Open up hips for pistols.)
- 10 Shoulder Dislocations with PVC(Warm up shoulders for muscle-ups.)
- 30 sec GHD Hip Flexor Stretch(Prepare for GHD movement.)
Activation:
2 rounds- 5 each leg Pistol Progressions (Assisted)(Use a wall or TRX for balance.)
- GHD Sit-Ups - 5-10 reps(Focus on movement quality.)
- 5 Muscle-Up Transitions on Rings(Emphasize the pull and dip transition.)
Scaling Options
Intermediate
Reduce rep counts and potential modifications as necessary.
- 1
pistols
Assisted Pistols or Box Squats
- 2
ghd sit ups
Sit-Ups or Ab Mat Sit-Ups
- 3
muscle ups
Pull-ups and Dips
Scaled
Further reduce reps and modify movements accordingly to ensure success.
- 1
pistols
Box Step-Ups
- 2
ghd sit ups
Ab Mat Sit-Ups
- 3
muscle ups
Banded Pull-ups and Dips