For TimeMetconBenchmark50:00
Bike to Work
Gymnastics
Monostructural
Solo
Workout Details
For Time
50:00
For Time
75Toes-to-Bar
8047 mBike
75Chest-to-Bar Pull-Up
8047 mBike
Coaching Tips
Strategy
- 1Pace yourself on the Toes-to-Bar, breaking them up into manageable sets if needed to avoid fatigue.
- 2Stick to a steady pace on the Bike; maintain a consistent RPM to prevent burnout for the Pull-Ups that follow.
- 3Utilize a wide grip for the Chest-to-Bar Pull-Ups to help engage the back muscles effectively and reduce strain on the biceps.
- 4Transition quickly between movements to minimize rest time.
- 5Focus on form and control for the Toes-to-Bar, especially during the descent.
Safety Considerations
Technical Focus
Ensure athletes maintain control throughout Toes-to-Bar and Pull-Ups to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Bike - 3 min
Mobility Drills:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on opening up the hips.)
- 10 Shoulder Dislocates with PVC - 1 min(Great for shoulder mobility.)
- 10 Cat-Cow Stretch - 1 min(Warm up the spine.)
Activation Sets:
2 rounds- 10 Kipping Swings(To prepare for the Pull-Ups.)
- 20 sec Dead Hang on Pull-Up Bar - 20 sec(Engage shoulders and grip.)
- 15 Bicycle Crunches(Activate the abdominals.)
Scaling Options
Intermediate
Reduce weights and modify movements for a smoother experience.
- 1
toes to bar
Knees-to-Elbows
- 2
chest to bar pull up
Chest-to-Bar Band Assisted Pull-Ups
- 3
bike
Reduce distance by 20% (4 miles).
Scaled
Further reduce intensity and modify movements.
- 1
toes to bar
Knees-to-Chest
- 2
chest to bar pull up
Banded Pull-Ups
- 3
bike
Reduce distance by 40% (3 miles).