For TimeMetconGymnasticsBenchmark20:00
JT
21-15-9
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
21-15-9 reps of:
Handstand Push-Up
Ring Dip
Push-Up
Coaching Tips
Strategy
- 1For the handstand push-ups, focus on maintaining a straight line from wrists to ankles; use a wall for support if needed and break the sets to avoid failure.
- 2Transition quickly between movements: practice efficient dismounts from rings and quick setups for push-ups to minimize downtime.
- 3Establish a breathing rhythm; exhale on exertion to maintain consistency in your efforts.
- 4For the push-ups, keep your elbows close to your body to protect your shoulders and maintain efficiency.
- 5During the ring dips, keep your shoulders above your elbows at the bottom of the movement to reduce shoulder strain.
Safety Considerations
Technical Focus
Maintain a strong, stable core to prevent arching in the back during handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- 5 Inchworm
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 Pec Stretch - 30 sec each side
Activation Sets:
2 rounds- 8 Push-Up
- 30 sec Ring Support Hold(Focus on stability.)
Scaling Options
Intermediate
Reduce the difficulty of movements while maintaining the format.
- 1
handstand push up
Pike Push-Ups
- 2
ring dip
Supported Ring Dips
- 3
push up
Knee Push-Ups
Scaled
Significantly reduce the difficulty to ensure proper form and safety.
- 1
handstand push up
Wall Walks or Incline Push-Ups
- 2
ring dip
Banded Ring Dips
- 3
push up
Incline Push-Ups