For TimeMetconBenchmark
Lola
5 Rounds
Gymnastics
Gymnastics
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
30Double-Under
20Knees-to-Elbows
10Handstand Push-Up
Coaching Tips
Strategy
- 1Aim to complete Double-Unders unbroken if possible; if you're struggling, practice singles to maintain heart rate.
- 2For Knees-to-Elbows, focus on a smooth kip and avoid swinging excessively; strong core engagement is key.
- 3With Handstand Push-Ups, prioritize form over speed; three consistent, strong reps are better than quick, sloppy ones.
- 4Consider breaking the Handstand Push-Ups into sets of 5 to maintain quality and reduce fatigue over 5 rounds.
- 5Transitions between movements should be brisk; have your Jump Rope and mat ready to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper kip technique during Knees-to-Elbows to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Easy Skipping - 2-3 min(Focus on light movement to get heart rate up.)
Mobility Work:
- 5-10 Shoulder Dislocates(Use a band or towel to improve shoulder flexibility.)
- 5-10 Wrist Stretches(Important for Handstand Push-Ups.)
- 5-10 Hip Openers(Prepare legs for Jumping.)
Activation Sets:
3 rounds- 10-15 Double-Under Practice(Focus on rhythm.)
- 5-10 Knees-to-Elbows (kipping)(Practice kipping motion.)
- 20-30 sec Handstand Hold(Engage core and shoulders to prep for push-ups.)
Scaling Options
Intermediate
Reduce reps slightly and provide adjustments for more manageable movement patterns.
- 1
double under
Single-Unders
- 2
knees to elbows
Knee Raises
- 3
handstand push up
Pike Push-Ups
Scaled
Continue to adjust for beginner level; simplify movements to bodyweight or basic variations.
- 1
double under
Single-Unders
- 2
knees to elbows
Hanging Knee Raises or Leg Lifts
- 3
handstand push up
Box Push-Ups or DB Press