For TimeMetconBenchmark12:00
Echo Press
Monostructural
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
30 calEcho Bike
10Block Handstand Push-Up
3.5/2 inch block
20 calEcho Bike
10Block Handstand Push-Up
3.5/2 inch block
20 calEcho Bike
10Block Handstand Push-Up
3.5/2 inch block
30 calEcho Bike
Time Cap: 10/12 minutes
Coaching Tips
Strategy
- 1Start strong on the first Echo Bike, but pace it to save energy for the Handstand Push-Ups.
- 2Keep a consistent rhythm on the bike, aiming for smooth transitions between calories.
- 3Break the Handstand Push-Ups into manageable sets if needed; do not go to failure.
- 4Focus on breathing and form during Handstand Push-Ups; keep elbows tucked in.
- 5Plan your transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Maintain a stable core and proper positioning during Handstand Push-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy effort Echo Bike(Warm up cardiovascular system.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec
- 5 Wrist Flexor Stretch - 30 sec
- 5 Hip Flexor Stretch - 30 sec
Activation:
2 rounds- 15-20 calories Echo Bike(Moderate effort.)
- 5-10 Block Handstand Push-Up(Focus on form.)
Scaling Options
Intermediate
Decrease the Echo Bike calories by 20% and reduce the height of the blocks.
- 1
echo bike
Reduce calories to 24/20
- 2
block handstand push up
Lower height to 3/1.5 in
Scaled
Further decrease the calories on the Echo Bike and switch to an easier pressing variation.
- 1
echo bike
Reduce calories to 18/15
- 2
block handstand push up
Transition to a Pike Push-Up or DB Press