For TimeMetconBenchmark20:00
Paul
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
20:00
5 rounds
- 1Double-Under50 reps
- 2Knees-to-Elbows35 reps
- 3Overhead Walk18 m
185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Focus on quick transitions between movements to maintain intensity.
- 2Consider breaking up the 35 Knees-to-Elbows into smaller manageable sets if needed.
Safety Considerations
Technical Focus
Maintain proper form during overhead walk to avoid 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 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps or weights based on fitness level.
- 1
double under
Single-Unders
- 2
knees to elbow
Knees-to-Chest
- 3
overhead walk
Reduce weight to allow for proper form.
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce volume and weights significantly.
- 1
double under
5-10 Single-Unders
- 2
knees to elbow
Knees to Chest or Hanging Leg Raises with aid.
- 3
overhead walk
Bodyweight Overhead Walk.