For TimeMetconBenchmark
Barbara Ann
5 Rounds for Time
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
20Handstand Push-Up
30Deadlift
↳ 135/95 lbs (61/43 kg)
40Sit-Up
50Double-Under
3 minRest
Coaching Tips
Strategy
- 1Pace yourself on Handstand Push-Ups to avoid early fatigue, consider breaking them into sets if needed.
- 2Keep a steady rhythm on Deadlifts, focusing on form over speed to prevent injury.
- 3Focus on keeping Sit-Ups unbroken if possible, this will save time.
- 4Utilize efficient techniques for Double-Unders, whether it’s singles or doubles; maintain a steady and controlled jump.
- 5Use the 3-minute rest wisely to hydrate and mentally prepare for the next round. Monitor your heart rate.
Safety Considerations
Technical Focus
Watch for proper handstand balance and shoulder position during Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope(Light and steady pace.)
Mobility Work:
- 5-10 per side Shoulder Stretch
- 5-10 per side Hip Flexor Stretch
- 5-10 per side Wrist Stretch
Activation for WOD: 2 Rounds of:
2 rounds- 30 sec Handstand Holds(Focus on body alignment.)
- 10 Deadlifts (light weight)(Use light weight to find form.)
- 10 Sit-Ups(Focus on full range of motion.)
Scaling Options
Intermediate
Reduce weight and/or modify movements for better performance.
- 1
handstand push ups
Pike Push-Ups (on box) to reduce complexity.
- 2
deadlift
Weight: 110/75 lbs (50/34 kg)
- 3
sit ups
- 4
double under
Single-Unders instead of Double-Unders.
Scaled
Further reduce movements or reps for accessibility.
- 1
handstand push ups
Use wall for support during Handstand Push-Ups.
- 2
deadlift
Weight: 80/55 lbs (36/25 kg)
- 3
sit ups
V-Ups or Crunches based on skill level.
- 4
double under
Single-Unders instead of Double-Unders.