For TimeMetconBenchmark
Holleyman
30 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
30 Rounds For Time:
5Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
3Handstand Push-Up
1Power Clean
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the 30 rounds; try to maintain consistent effort on all movements.
- 2Break up the Wall Ball Shots into sets (2 and 3 reps, for example) if you start to feel fatigued to maintain good form.
- 3For the Handstand Push-Ups, keep a steady rhythm; use a controlled descent to avoid excessive strain on the shoulders.
- 4When transitioning from the Power Clean to the next movement, set the barbell back down calmly to save energy.
- 5Focus on form over speed, especially with the Power Clean; a strong lift will set you up for better performance in later rounds.
Safety Considerations
Technical Focus
Monitor for excessive arching in the lower back during the Power Clean.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Moderate pace to increase heart rate.)
Mobility:
- 10 Shoulder Dislocates(With a band or stick, keep shoulders loose.)
- 5 per side Hip Flexor Stretch - 30 sec(Deep stretch to prepare for squats.)
- 5 per side Wrist Flexor Stretch - 30 sec(Prepare wrists for Handstand Push-Ups and Power Cleans.)
Activation:
2 rounds- 10 Air Squats(Focus on full range of motion.)
- 5 Push-Up(Control your body during the movement.)
- 3 Power Clean(Lightweight to fine-tune your technique.)
Scaling Options
Intermediate
Reduce weights and movement difficulty.
- 1
wall ball shot
Use a lighter medicine ball or reduce reps to 3.
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
handstand push up
Use pike push-ups or reduce reps to 2.
- 3
power clean
Reduce the weight to focus on form.
Weight: 180/120 lbs (81.6/54.4 kg)
Scaled
Further reduce weights and modify movements.
- 1
wall ball shot
Use a very light medicine ball or perform air squats instead.
Weight: 10/8 lbs (4.5/3.6 kg)
- 2
handstand push up
Substitute with box push-ups or shoulder taps.
- 3
power clean
Use a lighter barbell with a skill focus.
Weight: 135/95 lbs (61.2/43.1 kg)