For TimeMetconBenchmark
Icarus
Gymnastics
Solo
Workout Details
For Time
For Time:
100Double-Under
30Toes-to-Bar
100Double-Under
40Pull-Up
100Double-Under
50Burpee
Coaching Tips
Strategy
- 1Break the Double-Unders into manageable sets, e.g., sets of 20 or 30 to avoid frustration and prevent fatigue.
- 2For Toes-to-Bar, focus on bringing the toes to the bar with a controlled motion, engaging the core to reduce swinging.
- 3Manage your transitions between movements efficiently to maintain speed; set up your area to minimize walking time.
- 4Consider breaking up Pull-Ups into smaller sets (e.g., sets of 5-10) for better energy management, especially as fatigue sets in.
- 5During Burpees, maintain a steady pace rather than sprinting to prevent excessive fatigue that can hinder the rest of the workout.
Safety Considerations
Technical Focus
Ensure proper pulling technique to avoid shoulder strain during Pull-Ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min(Easy pace to get the heart rate up.)
Mobility:
- 10-15 Shoulder Dislocates - 1 min(Use a band or stick.)
- 30 sec per side Hip Flexor Stretch - 1 min(To open up hips.)
- 10 Cat-Cow Stretch - 1 min(To mobilize the spine.)
Activation:
2 rounds- 30-50 Single-Under - 30 sec(Light pace to activate calf muscles.)
- 5-10 Kipping Swings(To prepare for Pull-Ups.)
- 20-30 sec Plank Holds(To engage core.)
Scaling Options
Intermediate
Start with reduced repetitions and modifiable movements.
- 1
double under
Single-Under, 50 reps
- 2
toes to bar
Knees-to-Chest, 20 reps
- 3
pull up
Banded Pull-Ups, 20 reps
- 4
burpee
Step-Back Burpees, 30 reps
Scaled
Adjusted repetitions for easier variations.
- 1
double under
Single-Under, 25 reps
- 2
toes to bar
Knees-to-Chest, 10 reps
- 3
pull up
Ring Rows, 10 reps
- 4
burpee
Step-Back Burpees, 20 reps