For TimeMetconBenchmark
Austin Smith
Gymnastics
Weightlifting
Solo
Workout Details
For Time
30 Rounds for Time:
2Muscle-Ups
3Power Cleans
↳ 155/105 lbs (70/48 kg)
4Handstand Push-Ups
Cash-Out:
2022 mRow
Coaching Tips
Strategy
- 1Pace yourself throughout the 30 rounds; break up movements if needed to avoid fatigue.
- 2Focus on maintaining good technique, especially during the muscle-ups and handstand push-ups.
- 3Use transitions wisely — keep the barbell within reach and have your rowing equipment ready to go after the last round.
- 4Consider doing power cleans unbroken if you can maintain form, but don't hesitate to shake out your grip between reps if necessary.
- 5Remember to breathe and keep a steady pace on the rower during the cash-out.
Safety Considerations
Technical Focus
Ensure proper form on muscle-ups and handstand push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Light intensity on the rower to warm up.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on opening up the shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Loosen the hip flexors.)
- 5-10 Wrist Stretch - 30 sec(Warm up the wrists.)
Activation:
2 rounds- 2-3 Strict Pull-Ups(Focus on pulling strength.)
- 5 Power Clean with Empty Barbell(Practice form for power cleans.)
- 30 sec Handstand Holds(Activate shoulders and core.)
Scaling Options
Intermediate
Reduce weight for Power Cleans and modify muscle-ups
- 1
muscle ups
Use banded muscle-ups or jump to lower bar
- 2
power cleans
Weight: 125/85 lbs (56/39 kg)
- 3
handstand push ups
Pike push-ups or hand release push-ups
Scaled
Reduce weight and modify movements significantly
- 1
muscle ups
Ring rows or low bar muscle-ups
- 2
power cleans
Weight: 95/65 lbs (43/29 kg)
- 3
handstand push ups
Push-ups on knees or elevated push-ups