For TimeMetconGymnasticsBenchmark
Bane
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
40Handstand Push-Up
20Muscle-Up
10Rounds of Macho Man
↳ 185/135 lbs (84/61 kg)
1 Round of Macho Man:
3Power Clean
↳ 185/135 lbs (84/61 kg)
3Front Squat
↳ 185/135 lbs (84/61 kg)
3Push Jerk
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Break up Handstand Push-Ups into manageable sets (e.g., 10s or 5s) to avoid burnout early.
- 2Scale Muscle-Ups to pull-up variations if needed for efficiency.
- 3Focus on maintaining proper form for all lifts during the Macho Man rounds, especially under fatigue.
- 4Transition quickly between movements to maintain intensity, especially for barbell lifts.
- 5Utilize dedicated micro-rests between rounds of Macho Man to ensure quality reps.
Safety Considerations
Technical Focus
Ensure proper alignment during Handstand Push-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Row (to match the workload)
Mobility Focus:
- 10 Shoulder Dislocates(Use PVC or band.)
- 10 each side Wrist Stretch(Hold each stretch for a few seconds.)
- 10 each side Hip Openers(Lunge forward to stretch hip flexors.)
Activation Set:
2 rounds- 5 Pike Push-Ups (light version of Handstand Push-Ups)
- 5 Pull-Ups (if not scaling to banded)
- 3 Barbell Muscle Clean (light)(Use lighter weight to simulate Power Cleans.)
Scaling Options
Intermediate
Reduce weight by ~20% and modify movements as appropriate.
- 1
handstand push ups
Reduced reps to 20.
- 2
muscle ups
Banded Pull-Ups.
- 3
rounds of macho man
Same rounds with adjusted weights.
Weight: 148/108 lbs (67/49 kg)
Scaled
Reduce weight by ~40% and modify movements as appropriate.
- 1
handstand push ups
Reduced reps to 15.
- 2
muscle ups
Ring Rows.
- 3
rounds of macho man
Same rounds with significantly adjusted weights.
Weight: 110/80 lbs (50/36 kg)