For TimeMetconBenchmark20:00
Quarterfinals 21.2
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
60GHD Sit-Up
15 mRope Climb
60Alternating Pistol
50GHD Sit-Up
15 mRope Climb
50Alternating Pistol
40GHD Sit-Up
15 mRope Climb
40Alternating Pistol
30GHD Sit-Up
15 mRope Climb
30Alternating Pistol
Original WOD
For Time: 60 GHD Sit-Ups 6 Rope Climbs (15 ft) 60 Alternating Pistols 50 GHD Sit-Ups 5 Rope Climbs (15 ft) 50 Alternating Pistols 40 GHD Sit-Ups 4 Rope Climbs (15 ft) 40 Alternating Pistols 30 GHD Sit-Ups 3 Rope Climbs (15 ft) 30 Alternating Pistols
Coaching Tips
Strategy
- 1Break up GHD Sit-Ups into manageable sets to avoid fatigue, especially as reps decrease.
- 2Focus on smooth transitions between movements, particularly between Rope Climbs and Pistols to maintain rhythm.
- 3For Rope Climbs, consider utilizing a foot lock for better stability if you're not confident in your upper body strength yet.
- 4Monitor your balance during Alternating Pistols; use assistance (like a wall or pole) if necessary.
- 5Use a steady pace on the GHD Sit-Ups; don't rush and risk compromising form.
Safety Considerations
Technical Focus
Ensure proper form during GHD Sit-Ups to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light and steady pace.)
Mobility:
- 30 sec each leg Hip Flexor Stretch
- 10 Shoulder Dislocations(Use a band or stick.)
- 30 sec each leg Ankle Mobility(Focus on dorsiflexion.)
Activation:
2 rounds- 5-10 GHD Sit-Ups (Kipping)(Focus on form and control.)
- 5-10 each leg Alternating Pistols (Assisted)(Use a box or pole for support.)
- 2-3 Rope Climbs (Low)(Practice foot lock and pulling technique.)
Scaling Options
Intermediate
Reduce volumes and intensity for scaling while maintaining the integrity of the skills involved.
- 1
ghd sit up
GHD Sit-Ups (Reduce reps by 30%)
- 2
rope climb
Rope Climbs (Reduce reps by 50%)
- 3
alternating pistol
Pistol Squats to a Box (Reduce reps by 30%)
Scaled
Further reduce the difficulty and volume for building confidence and skills.
- 1
ghd sit up
GHD Sit-Ups (Reduce reps by 50%)
- 2
rope climb
Banded Assisted Rope Climbs or Rope Pulls
- 3
alternating pistol
Box Step-Ups (Reduce reps by 50%)