21.1 Strategy and Considerations

Hey Athletes!

Despite a new movement, This is about as straightforward as it gets! Here is a brief on this workout!

  1. Familiarize yourself with the standards of the wall walk. This is important. Be sure to know how to execute them as well as what constitutes a rep/no-rep. You can find them here: RX/Scaled // Foundations

  2. This workout is 90% about shoulder stamina and endurance. Fortunately, this is exactly what we’ve been doing every Friday for the last 6 weeks! The difficulty is the fact you will have to move your body into an inverted position, a challenge for every single one of us!

  3. That being said, if you have shoulder mobility issues or are typically limited with overhead movements, this is a more difficult workout given the movement demand. I myself am also limited in my thoracic mobility, so i felt it in different places than Christian did (who has great overhead mobility). For people like us, hamstrings, low back, and midback warming up is crucial!

  4. Move at your own pace, but don’t be afraid to move quicker than you think on the wall walks. Everyone has a muscular threshold, so it really doesn’t matter when you get there— its just about pacing yourself once you do reach that point.

  5. There is no reason to push the DU unbroken. You will lose little to know time if you trip or purposely break up your DU. No need to push shoulder burn if its already going to happen!

  6. Try and reduce the amount of time you spend inverted/on your hands. Since this is about shoulder endurance, get to your marker as soon as possible, then come off the wall as quickly as possible. Heres a video below to help with efficiency :

Other things of note…

  • If you do double unders, you can do any mixture that you want, but only doubles will count.

  • To count DU, count each time the athletes feet hit the ground.

  • You are responsible for getting a clipboard, pen, and scoresheet prior to beginning your heat.

  • Be sure to familiarize yourself with the score sheet.

  • The tiebreak time is the time the clock says on whatever set is the last set of DU the athlete completes.

Frank Nguyen