For TimeMetconBenchmark
Nick
12 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12 Rounds For Time:
10Dumbbell Hang Squat Clean
↳ 45/35 lbs (20/16 kg)
6Handstand Push-Up
on Dumbbells
Coaching Tips
Strategy
- 1Focus on maintaining an even pace through the 12 rounds; it's a long workout.
- 2During Dumbbell Hang Squat Cleans, keep the weight close to your body and engage your core to protect your lower back.
- 3For Handstand Push-Ups, try to avoid excessive arching of the back; keep your body straight and use your shoulders to press.
- 4Consider breaking the Handstand Push-Ups into sets (e.g., 3-3) if you find them challenging to maintain unbroken throughout.
- 5Utilize the dumbbells for better grip and stability during Handstand Push-Ups, blurring the line between balance and strength.
Safety Considerations
Technical Focus
Maintain a stable head position during Handstand Push-Ups to avoid neck strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 10-12 Shoulder Dislocates(Using a band or PVC pipe.)
- Hip Flexor Stretch - 30 sec each side
- 10 Wrist Stretches(Move through flexion and extension.)
Activation:
2 rounds- 5 Hang Squat Clean with Light Dumbbells
- 5 Kipping Handstand Push-Up Progressions
Scaling Options
Intermediate
Reduce dumbbell weight, use a stable surface for handstand push-ups.
- 1
dumbbell hang squat clean
Weight: 35/25 lbs (15.88/11.34 kg)
- 2
handstand push up
Pike Push-Ups on the Floor
Scaled
Further reduce dumbbell weight, transition to incline push-ups.
- 1
dumbbell hang squat clean
Weight: 25/15 lbs (11.34/6.8 kg)
- 2
handstand push up
Incline Push-Ups