For TimeMetconBenchmark12:00
The Final 3
3 Rounds
Gymnastics
Solo
Workout Details
For Time
12:00
3 Rounds for Time:
5Burpee Wall Jump
3Rope Climb
Male/Female reps respectively
Time Cap: 12 Minutes
Original WOD
3 Rounds for Time: 5 Burpee Wall Jumps 3/2 Rope Climbs (20 ft) Time Cap: 12 Minutes
Coaching Tips
Strategy
- 1Keep a steady pace on burpees; avoid burning out early.
- 2Focus on efficient movement during the rope climbs - use legs to push off rather than pulling with arms alone.
- 3Consider breaking burpees into smaller sets if fatigue sets in.
- 4Transition quickly between movements to save time but maintain safety on the rope climbs.
- 5Ensure to stretch your legs and shoulders after completing each round to maintain flexibility and reduce muscle tightness.
Safety Considerations
Technical Focus
Watch for improper form in the burpee and rope climb, especially during the landing phase and on the ascent.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Row at a comfortable pace to increase heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 per side Hip Flexor Stretch(Hold for 15 seconds each side.)
- 10 per side Wrist Flexor Stretch(Gently stretch wrists to prepare for rope climbs.)
Activation:
2 rounds- 5 Burpees(Perform at a controlled pace.)
- 10 Jumping Jacks(Focus on full range of motion.)
- 2-3 Rope Climb Progression(Try to practice ascending and descending the rope.)
Scaling Options
Intermediate
Reduce reps for rope climbs and substitute movements for burpees if needed.
- 1
burpee wall jump
Burpee without wall jump.
- 2
rope climb
Assisted rope climb or 2-3 rope pull-ups.
Scaled
Significantly reduce both reps and movement complexity.
- 1
burpee wall jump
Step back burpee.
- 2
rope climb
Use a pull-up bar and perform jumping pull-ups.