For TimeMetconGymnasticsBenchmark
Maggie
5 Rounds
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
25:00
5 rounds
- 1Handstand Push-Up20 reps
- 2Pull-Up40 reps
- 3Pistol60 reps
Alternating Legs
Coaching Tips
Strategy
- 1Stay strict on Handstand Push-Up form to avoid fatigue early.
- 2Break up Pull-Ups into manageable sets to maintain pace.
- 3Use control in Pistols; consider a modified version if full depth is an issue.
Safety Considerations
Technical Focus
Monitor form during Handstand Push-Ups and Pistols to prevent injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Air Squat
- 5 Inchworm
- 10 Good Morning
Scaling Options
Intermediate
Reduced repetitions for each movement
- 1
handstand push up
Partial Handstand Push-Ups
- 2
pull up
Banded Pull-Ups
- 3
pistol
Box Pistol Squats
Scaled
Further reduced repetitions and assisted variations
- 1
handstand push up
Push-Ups
- 2
pull up
Ring Rows
- 3
pistol
Air Squats