For TimeMetconBenchmark
BRADSHAW
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds for Time:
3Handstand Push-Ups
6Deadlifts
↳ 155/0 lbs (70/0 kg)
12Pull-Ups
24Double-Unders
Coaching Tips
Strategy
- 1Maintain a steady pace throughout all 10 rounds, breaking movements into manageable sets if necessary.
- 2Aim to complete Handstand Push-Ups unbroken or limit to only a brief pause to maintain intensity.
- 3Use the Deadlift as an active recovery to catch your breath while maintaining good form.
- 4Consider breaking the Pull-Ups into smaller sets (e.g., 6-6) if you anticipate fatigue affecting form.
- 5Break Double-Unders into sets of 12 to avoid frustration and maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper alignment and stability during Handstand Push-Ups to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up: 1 Round
- 500 m Row
Mobility: 2 Rounds of:
2 rounds- 5 each side Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 5 each side Spinal Twists
Activation: 2 Rounds of:
2 rounds- 30 sec Handstand Hold - 30 sec(Focus on balance and shoulder stability.)
- 10 Deadlifts (light weight)(Use about 50% of the WOD weight.)
- 5 Pull-Ups (or Ring Rows)(Focus on form.)
- 30 Single-Unders(Prepare for DUs.)
Scaling Options
Intermediate
Reduce weight and modifications for movements as necessary.
- 1
handstand push ups
Pike Push-Ups
- 2
deadlifts
Same movement with reduced weight.
Weight: 125/ lbs (56.7/ kg)
- 3
pull ups
Banded Pull-Ups
- 4
double unders
Single-Unders
Scaled
Significantly reduce weight and modify for accessibility.
- 1
handstand push ups
Wall Walking or Elevated Push-Ups
- 2
deadlifts
Same movement with reduced weight.
Weight: 95/ lbs (43.1/ kg)
- 3
pull ups
Ring Rows or Jumping Pull-Ups
- 4
double unders
Single-Unders