For TimeMetconBenchmark
Marguerita
Gymnastics
Solo
Workout Details
For Time
50 Rounds for Time:
1Burpee
1Push-Up
1Jumping-Jack
1Sit-Up
1Handstand
Coaching Tips
Strategy
- 1Break the volume up: consider doing a smaller number of rounds unbroken, such as 5 or 10, then take a short break to rest and reset.
- 2Keep a steady pace throughout the WOD; going too hard in the initial rounds can lead to fatigue later on.
- 3Focus on quality reps, especially in the Push-Ups and Handstands to avoid injury as fatigue sets in.
- 4Use an efficient transition between movements to minimize downtime.
Safety Considerations
Technical Focus
Monitor for fatigue-related form breakdown, particularly during Push-Ups and Handstands.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping-Jack
Mobility Focus:
- Shoulder Stretch - 1 min(Focus on opening up the shoulders.)
- Wrist Rolls - 1 min
- Hip Flexor Stretch - 1 min
Activation Set:
2 rounds- 5 Burpee
- 5 Push-Up
- 5 Sit-Up
Scaling Options
Intermediate
Reduce reps to 25 rounds and adjust Push-Ups to knee Push-Ups if needed.
- 1
burpee
Standard Burpee.
- 2
push up
Knee Push-Ups.
- 3
jumping jack
Standard Jumping Jack.
- 4
sit up
Standard Sit-Up.
- 5
handstand
Wall-Assisted Handstand.
Scaled
Reduce reps to 15 rounds and modify each movement for accessibility.
- 1
burpee
Standard Burpee.
- 2
push up
Incline Push-Ups.
- 3
jumping jack
Standard Jumping Jack.
- 4
sit up
Crunches.
- 5
handstand
Handstand Hold against wall.