For TimeMetconBenchmark12:00
I’ll Float 2
3 Rounds
Gymnastics
Monostructural
Solo
Workout Details
For Time
12:00
3 Rounds for Time:
15Burpee
6 in target
30Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
90Double-Under
Coaching Tips
Strategy
- 1Pace the Burpees by breaking them into manageable sets (5-5-5) if needed to avoid fatigue early.
- 2Choose a consistent height for Wall Ball Shots to maintain accuracy and avoid dropping the ball.
- 3Focus on quick transitions between movements to keep your heart rate elevated and minimize rest time.
- 4For Double-Unders, maintain a slower rhythm and focus on form; it’s better to do them unbroken at a slower pace than to fail multiple reps.
- 5If you tend to trip on Double-Unders, consider practicing single-unders for efficiency.
- 6Keep a steady pace throughout the rounds and monitor your time after each round.
Safety Considerations
Technical Focus
Monitor for hip extension in Burpees to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min(Choose either single-unders or double-unders, depending on skill level.)
Mobility Work:
- 5 each side Shoulder Stretch - 1 min(Focus on overhead mobility.)
- 5 each side Hip Flexor Stretch - 1 min(Encourage good hip position for wall balls.)
- 5 each side Wrist Stretch - 1 min(Needed for proper wall ball and jump rope mechanics.)
Activation:
2 rounds- 10 Air Squat
- 5 Burpee
- 5 Wall Ball Shot(Use light weight to warm-up.)
- 30 sec Double-Under Practice(Focus on form, not speed.)
Scaling Options
Intermediate
Reduce reps or wall ball weight for more manageable volume.
- 1
burpee
15 Burpees (as recommended)
- 2
wall ball shot
30 Wall Ball Shots (24/16 lbs)
Weight: 24/16 lbs (10.9/7.3 kg)
- 3
double under
45 Single-Unders
Scaled
Reduce reps and wall ball weight significantly for beginners.
- 1
burpee
10 Burpees (as recommended)
- 2
wall ball shot
30 Wall Ball Shots (12/8 lbs)
Weight: 12/8 lbs (5.4/3.6 kg)
- 3
double under
45 Single-Unders