For TimeMetconBenchmark
Dizzy Diane
15-12-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
15-12-9 reps of:
Deadlifts
↳ 155/105 lbs (70/48 kg)
21 ftHandstand Walk
Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace the Deadlifts to conserve energy for the Handstand Walk and Push-Ups; aim to keep sets unbroken if possible for the Deadlifts.
- 2Focus on quality over quantity for Handstand Walks; practice shorter distances if necessary to build confidence.
- 3Be mindful of your shoulders and wrists during Handstand Push-Ups; ensure proper body alignment and use a controlled descent.
Safety Considerations
Technical Focus
Maintain a neutral spine during Deadlifts; avoid leaning too far back on Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 5 min at an easy pace Row - 5 min(Use an ergometer for warming up.)
Mobility:
- 30 sec each hand Wrist Flexors Stretch - 30 sec(Stretch wrists to prepare for Handstand Push-Ups.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Loosen up hip flexors for Deadlifts.)
- 30 sec Shoulder Opener Stretch - 30 sec(Get shoulders ready for Handstand Push-Ups.)
Activation:
2 rounds- 10 Deadlift (Empty Barbell)(Focus on form.)
- 5 Handstand Push-Up Practice(Perform against the wall.)
- 2 rounds Handstand Walk (5-10 ft)(Practice controlled walking.)
Scaling Options
Intermediate
Reduce weight and reps for sustainability.
- 1
deadlifts
Reduce weight.
Weight: 125/85 lbs (56/38 kg)
- 2
handstand walk
Reduce distance to 15 feet.
- 3
handstand push ups
Use box Push-Ups.
Scaled
Significant reduction in weight and modifications.
- 1
deadlifts
Reduce weight.
Weight: 90/65 lbs (40/30 kg)
- 2
handstand walk
Perform Bear Crawls for 21 feet.
- 3
handstand push ups
Knees on the ground Push-Ups.