Workout Description
5 Rounds For Time
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
Why This Workout Is Medium
Five rounds combining double-unders with gymnastics movements (KTE, HSPU). Tests skill endurance and core strength.
Benchmark Times for Lola
- Elite: <20:30
- Advanced: 20:30-17:30
- Intermediate: 17:30-14:30
- Beginner: >14:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of double-unders (150 reps), KTE (100 reps), and HSPU (50 reps) tests calf/coordination stamina, core/grip stamina, and upper body pushing stamina.
- Strength (7/10): Handstand push-ups require significant relative upper body pressing strength. Knees-to-elbows demand substantial core and grip strength.
- Endurance (6/10): Five rounds of double-unders, knees-to-elbows, and handstand push-ups will be metabolically demanding, testing skill-biased conditioning.
- Speed (6/10): Efficient cycling of all three movements, especially double-unders and transitions between gymnastics, is crucial for a good time.
- Flexibility (5/10): Requires good shoulder/wrist mobility for HSPU, and hamstring/hip flexor/shoulder mobility for KTE.
- Power (4/10): Double-unders have a plyometric component. Kipping KTE and HSPU also utilize power, but control is often emphasized.
Modality Profile
A triplet with two gymnastics movements (Knees-to-Elbows, Handstand Push-Ups) and one monostructural movement (Double-Unders). Gymnastics dominant.
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