For TimeMetconBenchmark
Blackjack
Gymnastics
Solo
Workout Details
For Time
For Time:
20-1 Push-Ups, 1-20 Sit-Ups
Coaching Tips
Strategy
- 1Pace the Push-Ups to avoid burnout early in the workout; consider reducing to sets of 5 or 10 with quick rests if fatigue sets in.
- 2Aim to keep Sit-Ups unbroken to maintain momentum between the movements, especially in the first half.
- 3Mind your form: keep a strong core during Sit-Ups and avoid pulling on your neck.
- 4As you advance through the ladder, be mindful of form deterioration and adjust as necessary.
Safety Considerations
Technical Focus
Ensure proper alignment during Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Cardio:
- 2 min Jog in Place - 2 min(Maintain a steady pace.)
Mobility:
- 10 Shoulder Rotations(Focus on warming up shoulders.)
- 30 sec each side Hip Flexor Stretch(Loosen hips before Sit-Ups.)
Activation: 2 Rounds of:
2 rounds- 5-10 Push-Up (Knees)(Focus on form.)
- 10 Sit-Up(Focus on controlled descent and ascent.)
Scaling Options
Intermediate
Reduce reps: 10-5 Push-Ups, 5-10 Sit-Ups; maintain movement quality.
- 1
push up
Knee Push-Ups
- 2
sit up
Crunches
Scaled
Reduce reps: 5-3 Push-Ups, 3-5 Sit-Ups; maintain movement quality.
- 1
push up
Incline Push-Ups
- 2
sit up
Ab Mat Sit-Ups