For TimeMetconBenchmark
Flash Point
Gymnastics
Solo
Workout Details
For Time
For Time:
100Double-Under
90AbMat Sit-Up
Coaching Tips
Strategy
- 1Start with a strong rhythm for double-unders; focus on minimal arm movement and active wrists.
- 2Break the double-unders into manageable sets if needed; consider aiming for small sets like 20-25 to minimize fatigue.
- 3Maintain a consistent tempo on AbMat Sit-Ups; avoid rushing which can lead to form breakdown.
- 4Focus on engaging your core and driving your hips forward on sit-ups to maximize effectiveness.
- 5Stay hydrated and take mini rest periods as needed, especially after each movement.
Safety Considerations
Technical Focus
Ensure proper jump height and rhythm for double-unders to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min
Mobility:
- 1 min Seated Forward Fold - 1 min
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 1 min Torso Twist - 1 min
Activation:
2 rounds- 30 Practice Single-Unders - 30 sec(Focus on rhythm.)
- 10 Sit-Up - 30 sec(Controlled movement.)
Scaling Options
Intermediate
Reduce double-unders by 20% and adjust sit-ups intensity.
- 1
double under
Single-Unders
- 2
abmat sit up
Regular Sit-Ups
Scaled
Further reduce double-unders and simplify sit-ups for beginners.
- 1
double under
Single-Unders (50 total)
- 2
abmat sit up
AbMat Sit-Ups (45 total)