For TimeMetconBenchmark12:00
Annie
50-40-30-20-10
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
- 1Double-Under50 reps
- 2AbMat Sit-Up50 reps
Coaching Tips
Strategy
- 1Focus on quick transitions between movements to maintain a high pace.
- 2Break up the Double-Unders into manageable chunks if needed to avoid fatigue.
Safety Considerations
Technical Focus
Watch for form on Sit-Ups to avoid lower back strain.
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- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps to 40-30-20-10 and use a lighter jump rope if needed.
- 1
double under
Single-Unders
- 2
sit up
AbMat Sit-Ups with feet anchored
Scaled
Reduce reps to 30-20-10-5 for both movements.
- 1
double under
Single-Unders
- 2
sit up
Sit-Ups without AbMat