For TimeMetconBenchmark12:00
The Final 3
3 Rounds
Gymnastics
Solo
Workout Details
For Time
12:00
3 Rounds For Time:
5Burpee Wall Jump
3Rope Climbs
20 ft, 3 reps for male, 2 reps for female
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Break up Burpee Wall Jumps if fatigue sets in to maintain form.
- 2Manage your grip during Rope Climbs; avoid over-gripping which can lead to premature fatigue.
- 3Focus on a steady pace, especially on the third round to avoid burnout.
- 4Use the legs more than arms on the Rope Climbs to save energy for Burpee Wall Jumps.
- 5Transition quickly by setting up your rope efficiently between rounds.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during Wall Jumps to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Get the heart rate up.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec each side(Focus on shoulders, arms, and legs.)
- 5-10 Hip Flexor Stretch - 30 sec each side(Open up the hip flexors.)
- 5-10 Ankle Mobility - 30 sec each side(Loosen up the ankles for jumping.)
Activation Mini-WOD:
2 rounds- 5 Burpees(Practice the movement.)
- 1-2 Rope Climbs (Scaled if necessary)(Get your hands on the rope, practice your grip.)
Scaling Options
Intermediate
Reduce heights and reps.
- 1
burpee wall jumps
Burpee Step-ups instead of Wall Jumps
- 2
rope climbs
2/1 Rope Climbs or use a lower height for climb.
Scaled
Reduce intensity and complexity.
- 1
burpee wall jumps
Burpee Step-ups with no jump.
- 2
rope climbs
Ring Rows or Inverted Rows instead of Rope Climbs.