For TimeMetconBenchmark
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Gymnastics
Solo
Workout Details
For Time
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double-Under
Unbroken
Coaching Tips
Strategy
- 1Start at a comfortable pace to avoid muscle fatigue from the outset.
- 2Focus on maintaining an unbroken set of double-unders by controlling your breathing and rhythm.
- 3Consider breaking the sets into manageable chunks to reduce frustration and allow for recovery if needed in later rounds.
- 4Monitor your jump height; a higher jump can help facilitate better double-unders, but excessive height can lead to fatigue.
- 5Use your wrists to control the rope; minimizing arm movement can enhance efficiency.
Safety Considerations
Technical Focus
Maintain a steady rhythm to avoid tripping, focus on form.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min(Focus on a smooth rhythm.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Using a resistance band or stick, keep your arms straight.)
- 30 sec each side Calf Stretch
- 30 sec each side Hip Flexor Stretch
Activation Set:
2 rounds- 30 Single-Under(Should be light and relaxed.)
- 10 Double-Under Practice(Focus on getting into a rhythm.)
Scaling Options
Intermediate
Reduce jump rope volume by approximately 20%.
- 1
double under
Single-Under (at the same rep scheme)
Scaled
Reduce jump rope volume by approximately 40%.
- 1
double under
Single-Under (at the same rep scheme)