For TimeMetcon
Turbo Double-Under & Front Squat & Pistol & Strict Sit-Up Onslaught
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
200Double-Under
20Pistol
Alternating legs
40Strict Sit-Up
20Front Squat
↳ 155/105 lbs (70/48 kg)
Bar comes from the ground
Original WOD
For Time: 200 Double-Unders 20 Pistols (alternating) 40 Strict Sit-Ups 20 Front Squats (155/105 lbs) Bar comes from the ground
Coaching Tips
Strategy
- 1Break up double-unders into manageable sets to avoid fatigue early; consider sets of 50 or fewer.
- 2Maintain balance when performing pistols; using a box or elevated surface can help.
- 3Ensure strict form on sit-ups by keeping your feet anchored and avoiding kipping.
- 4For front squats, focus on keeping the chest up and core tight to maintain form; consider a front rack position for better balance.
- 5Transition efficiently between movements to keep heart rate elevated.
Safety Considerations
Technical Focus
Watch for knee stability during pistols.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Jump Rope - 2-3 min(Focus on smooth rhythm.)
Mobility Drills:
- 10 per leg Leg Swings(Warm up hips and legs.)
- Hip Flexor Stretch - 30 sec per side(Focus on deep stretches.)
- Ankle Mobility - 30 sec per ankle(Important for squats.)
Activation Sets:
2 rounds- 10 Air Squats(Focus on form.)
- 30 sec per leg Single-Leg Balance(Strengthen stabilizers for pistols.)
- 10 Sit-Ups(Ensure strict form.)
Scaling Options
Intermediate
Reduce weight and repetitions slightly for skill development.
- 1
double under
Single-Unders
- 2
pistol
Assisted Pistols (use a box, TRX, or use a wall for balance)
- 3
strict sit up
Regular Sit-Ups
- 4
front squat
Reduce weight by ~20%.
Weight: 124/84 lbs (56/38 kg)
Scaled
Significantly reduce weights and simplify movements.
- 1
double under
Single-Unders
- 2
pistol
Box Squats or Step-Ups instead of Pistols.
- 3
strict sit up
Knees bent or use an anchor.
- 4
front squat
Reduce weight by ~40%.
Weight: 93/63 lbs (42/29 kg)