For TimeMetconBenchmark
Bikeage
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
Bike
50/35 calories
50Ring Push-Up
Coaching Tips
Strategy
- 1Maintain a steady and controlled pace on the bike to avoid burning out before the push-ups.
- 2Aim to keep the Ring Push-Ups unbroken if possible; break them into sets (e.g., 10s) if needed to maintain form.
- 3Transition quickly between movements to minimize downtime; have the bike ready and set up for quick access.
- 4Focus on maintaining control and quality of movement in each Push-Up rather than rushing through the reps.
Safety Considerations
Technical Focus
Monitor shoulder stability and body alignment during Ring Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Bike - 2 min(Warm up on the bike at a low intensity.)
Mobility:
- 30 sec Shoulder Stretch - 30 sec
- 30 sec Wrist Stretch - 30 sec
- 30 sec Triceps Stretch - 30 sec
Activation:
2 rounds- 5 Ring Push-Up(Focus on controlled movements.)
- 10/8 cals Bike(Moderate pace to activate legs.)
Scaling Options
Intermediate
Reduce the calorie count on the bike and modify ring push-ups for form.
- 1
bike
50/35 Calorie Bike reduced to 40/30 calories
Weight: 30/20 lbs (/ kg)
- 2
ring push up
Ring Push-Ups to Banded Ring Push-Ups
Scaled
Significantly reduce calories and alter movements for accessibility.
- 1
bike
50/35 Calorie Bike reduced to 30/20 calories
Weight: 30/20 lbs (/ kg)
- 2
ring push up
Ring Push-Ups to Push-Ups on Knees