For TimeMetconBenchmark15:00
Open 21.1
1-3-6-9-15-21
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
1-3-6-9-15-21 reps of Wall Walks
Double-Under
Time Cap: 15 minutes
Original WOD
For Time: 1-3-6-9-15-21 reps of Wall Walks 10-30-60-90-150-210 reps of Double-Unders Time Cap: 15 minutes
Coaching Tips
Strategy
- 1Pace yourself on the Wall Walks; they can be fatiguing. Break them into smaller sets if needed (1-3 reps at a time).
- 2For Double-Unders, focus on the timing of your jumps and arm rotation. Efficient rhythm will reduce fatigue over time.
- 3Micro-rest between different movement transitions can save energy. For example, set down the jump rope after Double-Unders before resetting for the next Wall Walk.
- 4Prioritize form over speed on Wall Walks to prevent injuries, especially as you fatigue.
- 5Keep the Double-Unders unbroken if you can maintain form; split them if you find yourself tripping frequently.
Safety Considerations
Technical Focus
Ensure a tight core and proper hand placement during Wall Walks to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Row (easy pace) - 2 min(Adjust pace to match your effort for the workout.)
Mobility:
- 1-2 Shoulder Stretch - 1 min(Open up the shoulders with static poses.)
- 1-2 Wrist Flexor Stretch - 1 min(Loosen the wrists to prepare for support in Wall Walks.)
- 1-2 Hip Flexor Stretch - 1 min(Enhance mobility in the hips for better movement patterns.)
Activation:
2 rounds- 3 Wall Walks (3 reps) - 30 sec(Practice the movement to engage the core and shoulders.)
- 10 Single-Under Jump Rope (10 reps) - 30 sec(Warm-up the calves and coordination for the Double-Unders.)
Scaling Options
Intermediate
Reduce the reps for each movement.
- 1
wall walks
3-6-9-12-15-18 of Wall Walks
- 2
double under
6-12-24-36-72-108 of Double-Unders
Scaled
Further reduce the reps to accommodate beginners.
- 1
wall walks
1-2-3-6-9-12 of Wall Walks
- 2
double under
5-10-15-20-25-30 of Single-Unders (instead of Double-Unders)