For TimeMetconWeightliftingGymnasticsBenchmark
Damn Diane
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
15Deadlift
↳ 315/205 lbs (143/93 kg)
15Strict Deficit Handstand Push-Up
Coaching Tips
Strategy
- 1Aim for unbroken sets on the deadlifts if form permits; otherwise, consider breaking into manageable sets.
- 2Transition quickly between movements to maintain intensity.
- 3Focus on maintaining a steady pace throughout all rounds, particularly in the handstand push-ups to avoid fatiguing too early.
- 4Watch for overall fatigue affecting form—especially in the deadlifts as rounds progress.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back strain; monitor handstand push-up shoulder positioning.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Easy pace matching WOD movements.)
Mobility:
- 10 Shoulder Dislocations(Focus on shoulder mobility for handstand push-ups.)
- 10 Hamstring Stretch(Loosen hamstrings before deadlifts.)
- 10 Wrist Flexor Stretch(Prepare wrists for handstand push-ups.)
Activation:
2 rounds- 5-8 Light Deadlifts(Use lighter weight to prepare for movement.)
- 5-8 Kipping Handstand Push-Up(Practice kipping with proper form.)
Scaling Options
Intermediate
Reduce weights and modify movements for scaling.
- 1
deadlifts
Reduce weight
Weight: 250/155 lbs (113/70 kg)
- 2
strict deficit handstand push ups
Use pike push-ups or reduce deficit height
Scaled
Further reductions for beginners.
- 1
deadlifts
Reduce weight
Weight: 190/125 lbs (86/57 kg)
- 2
strict deficit handstand push ups
Perform floor pike push-ups or DB shoulder presses.