For TimeMetconBenchmark
Wilmot
6 Rounds
Gymnastics
Solo
Workout Details
For Time
6 Rounds For Time:
50Air Squat
25Ring Dip
Coaching Tips
Strategy
- 1Pace yourself on the air squats to avoid burnout, aiming for sets of 10-15.
- 2Break the ring dips into manageable sets, e.g., 5 or 10 at a time, especially as fatigue sets in.
- 3Focus on the depth of air squats to maintain good form; consider using a target to help with consistency.
- 4If you're struggling with ring dips, consider using assistance to maintain form and prevent injury.
- 5Transition smoothly between movements for efficiency.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and avoid locking out elbows during ring dips.
Recommended Warm-Up
General Warm-Up:
- 50 Jumping Jacks(Light cardio to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each side Hip Openers
Activation:
2 rounds- 10 Air Squats(Focus on form.)
- 5-10 Ring Dips (assisted as needed)(Use a band or feet on the ground if necessary.)
Scaling Options
Intermediate
Reduce reps for ring dips and maintain air squat volume.
- 1
air squat
Keep the same volume.
- 2
ring dip
Use banded ring dips.
Scaled
Further reduce reps and use ring modifications.
- 1
air squat
Keep the same volume.
- 2
ring dip
Ring rows instead of dips.