For TimeMetconGymnasticsBenchmark
Gymnasty Annie
50-40-30-20-10
Gymnastics
Solo
Workout Details
For Time
For Time:
50-40-30-20-10 reps of:
Double-Under
Sit-Up
Press to Handstand
Coaching Tips
Strategy
- 1Start the WOD with a manageable pace; focus on getting through the double-unders unbroken initially, if possible.
- 2Break down the sit-ups into manageable sets (e.g., 10-10-10) to avoid fatigue too early.
- 3Be mindful of breath control throughout to maintain a steady heart rate, especially during the strenuous transitions between movements.
- 4When performing presses to handstand, ensure you are using a solid base position to prevent falling over and to encourage better balance.
- 5For the double-unders, practice rhythm and timing before starting to minimize errors that can cost time.
Safety Considerations
Technical Focus
Monitor for proper shoulder engagement during presses to handstand to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope (Easy Pace) - 1 min(Focus on form here.)
Mobility:
- 10 per side Shoulder Stretch(To prepare shoulders for presses.)
- 10 seconds Cobra Stretch(To activate and stretch the core and abs.)
- 10 seconds per side Hip Flexor Stretch(Opens up hip flexors for better sit-up form.)
Activation:
2 rounds- 15 Double-Under Practice(Focus on technique.)
- 10 Sit-Up (V-Ups)(Light activation without full intensity.)
- 30 seconds Handstand Hold Against Wall(Build shoulder and core strength.)
Scaling Options
Intermediate
Reduce reps to 40-30-20-10 for each movement and use an easier transition for handstand presses.
- 1
double under
Single-Unders
- 2
sit up
Ab Mat Sit-Ups
- 3
press to handstand
Pike Push-ups
Scaled
Reduce reps to 30-20-10 for each movement and use ring rows instead of handstand presses.
- 1
double under
Single-Unders
- 2
sit up
Ab Mat Sit-Ups
- 3
press to handstand
Knees to Chest Raises