For TimeMetconBenchmark
Adrian
7 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
7 rounds
- 1Forward Roll3 reps
- 2Wall Climb5 reps
- 3Toes-to-Bar7 reps
- 4Box Jump9 reps
30/24 lbs (14/11 kg)
Box height: 30/24 in
Coaching Tips
Strategy
- 1Focus on controlled movements during Wall Climbs to prevent slipping.
- 2Use efficient jumping techniques for Box Jumps to minimize fatigue.
- 3Take short and planned rests between movements to maintain intensity.
Safety Considerations
Technical Focus
Delivery of forward roll might need monitoring for safety
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 5 Forward Roll
- 5 Toes-to-Bar
- 5 Box Jump(Focus on landing softly.)
Scaling Options
Intermediate
Reduced volume per round
- 1
forward roll
Forward Roll to standard forward roll, focus on control.
- 2
wall climb
Scale to Wall Walks if necessary.
- 3
toes to bar
Toes to Bar converted to Knee Raises.
- 4
box jump
Reduce box height to 24/20 in.
Weight: 30/24 lbs (14/11 kg)
Scaled
Further reduced volume with simple alternatives
- 1
forward roll
Substitute with a forward roll or perform on mats.
- 2
wall climb
Perform against a wall with a partner for assistance.
- 3
toes to bar
Scale back to hanging knees or leg raises.
- 4
box jump
Use step-ups instead of jumps.
Weight: 20/16 lbs (9/7 kg)