Skill Speed Medley
Workout Details
For Time
3 for male / 2 for female
Unbroken
Unbroken, Left leg
Unbroken, Right leg
Handstand Walk Course
2 for male / 1 for female
Unbroken
Unbroken, Left leg
Unbroken, Right leg
Pirouette start
Handstand Walk Course, Pirouette start
Unbroken, Left leg
Unbroken, Right leg
Low start
Handstand Walk Course, Low Start
Time cap: 3-3-3 minutes
Coaching Tips
Strategy
- 1Pace yourself through pegboard ascents, leveraging rest breaks between movements to maintain performance.
- 2Try to stay unbroken on the single-unders and single-leg squats by breaking them into manageable sets if necessary.
- 3Focus on maintaining form during handstand walks; practice the pirouette to avoid undue fatigue and ensure balance during the semifinal round.
- 4Beware of excessive kipping during handstands; work on tight core engagement for smoother transitions.
- 5Use the time cap wisely; plan to spend a bit less than half the time on the first two rounds to allow some recovery before the final push.
Safety Considerations
Technical Focus
Ensure stable leg position during Single-Leg Squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min(Focus on rhythm)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 5-10 Shoulder Dislocates - 1 min(Use a band or PVC pipe)
Activation Work:
3 rounds- 3 Pegboard Ascents (assisted if necessary)
- Single-Leg Squats (3 each leg) - 3 rounds(Focus on control and balance)
Double-Unders Practice:
- 50 Double-Unders - 1 min(Use this time to feel comfortable with the motion.)
- 10m Handstand Walks - 1 min(Work on foot placement for pirouette starts.)
Scaling Options
Intermediate
Reduce weights appropriately and add band assistance for upper body movements.
- 1
pegboard ascents
Scaled Pegboard Ascents (lower height, assisted)
- 2
single unders
75 Single-Unders with a rhythm focus.
- 3
single leg squats
5 Single-Leg Squats, Left
- 4
single leg squats
5 Single-Leg Squats, Right.
- 5
handstand walks
Assisted Handstand Walks on a wall.
- 6
strict pegboard ascents
2/1 Pegboard Ascents (low assistance)
Scaled
Focus on fundamental movement patterns, avoiding complex skills.
- 1
pegboard ascents
Assisted 1 Pegboard Ascent.
- 2
single unders
Single Skips, 50 reps.
- 3
single leg squats
5 Box Step-ups, Left.
- 4
single leg squats
5 Box Step-ups, Right.
- 5
handstand walks
Wall Walks.
- 6
strict pegboard ascents
0 Pegboard Ascents.