For TimeMetconBenchmark10:00
Diane
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Deadlift
↳ 225/155 lbs (102/70 kg)
Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself through the first round; it's easy to start too fast and burn out by the end.
- 2For the Deadlifts, focus on maintaining a strong grip and hinge at the hips rather than squatting down too much.
- 3Break the Handstand Push-Ups into manageable sets (e.g. 5-5-5 for the 21s) to avoid failure.
- 4Use a wall for stability during Handstand Push-Ups, ensuring your heels touch the wall to prevent falling over.
- 5Transition quickly between movements, but ensure your grip is secure on the barbell before lifting.
Safety Considerations
Technical Focus
Ensure proper back alignment and shoulder stability during both movements.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Focus on smooth and steady pulling.)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or light barbell.)
- 30 sec each side Hip Flexor Stretch(Hold to open up the hips.)
- 30 sec Wrist Stretch(Stretch wrists to prepare for Handstands.)
Activation: Mini-WOD
2 rounds- 5 Deadlift (light)(Use ~50% of workout weight.)
- 30 sec Handstand Hold(Focus on body alignment.)
Scaling Options
Intermediate
Reduce weight and modify the Handstand Push-Ups
- 1
deadlift
N/A
Weight: 180/125 lbs (82/57 kg)
- 2
handstand push up
Pike Push-Ups or elevated push-ups
Scaled
Reduce weight significantly and modify both movements
- 1
deadlift
N/A
Weight: 135/95 lbs (61/43 kg)
- 2
handstand push up
Wall Walks or Push-Ups